A) 4 - 5 Sets:
Overhead Squat x 4 - 6 @22X1
B) 3 rounds for time. Be consistent
60s Row for Calories
60s for max DB Hang Squat Cleans (2 x 22.5/15kg)
60s for max Burpees
A) 5 – 6 Sets:
Hang Snatch + Snatch. Build the weight.
B) 6 rounds for time:
12/9 Calorie Assault Bike
9 Hang Power Cleans (50/35kg)
6 Thrusters (50/35kg)
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.