A) 4 Sets:
Pull Up x 6 – 8 @20X1
Dip x 6 – 8 @20X1
Coach’s note: Self/Partner assisted as necessary. Use boxes with DB for dips.
B) Every 5 mins for 25 mins:
15 Goblet Squats (32/24kg)
20 Russian Swings (32/24kg)
Record time for each round. If a round takes more than 4 mins, scale to 200m run.
A) 5 Sets:
Weighted Pull Up x 2 – 3 @20X1
Weighted Ring Dip x 2 – 3 @20X1
4 x 200m ON; 200m OFF
Rest 3 mins
Repeat x 2
ON pace should be at or faster than you mile PR pace, OFF pace should be slow run. Goal is consistency.
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.