• Saturday 14/10/2017

    Partner WOD

    Team ‘The Chief’

    AMRAP in 20 min of:

    • 3 Power cleans 60/42.5
    • 6 Push Ups
    • 9 Air Squat

    Alternate each round – Partner 1 works, Partners 2 rests

    *After 10 rounds run 400m with your partner

    Finisher:

    • In teams of 4 – partner carry relay – two turns through each and you must carry a different person each time. One turn through is counted after you have carried your partner 10m and they have carried you back 10m. Each person must carry 2 different people ie swap partners after first effort. This is a RACE – go fast.

  • Friday 13/10/2017

    For Load:

    • Press

    5-5-5

    then max effort Push Press at weight of last set of 5 Press

    Finisher:

    • Tabata Toes to bar 

  • Thursday 12/10/2017

    For time: 

    Buy In: 400m row

    Then 5 rounds of:

    • 12 pull ups (VO is CTB)
    • 9 Power Snatch 40/30kg
    • 6 Strict HSPU

    Cash Out: 400m run