01/09/2015

  
Strength/ Skill

EMOM-10 Min

10-15 Ring Row
Metcon ( for Reps )

Tabata – Row For Cal

Rest 1 Min

Tabata – Sit Up

Rest 1 Min

Tabata KBS 24/16

Rest 1 Min

Tabata Hollow Rock

Rest 1 Min

Tabata – DB Snatch 45/30

* All Tabatas are 8 rounds of 20 on 10 off

26/08/2015

“Squishy’s B-Day WOD”

Warm Up (for time)

28 Bumps for Squishy

*Must be done on crosswalk in middle of road

*Must “accidentally” let go and drop him at least 28 times

Metcon (for reps)

28 Min AMRAP

28 Cal Row

100 m Med Ball Throw 20/14

28 OH Med Ball Walking Lunge 20/14

100 m Med Ball Throw 20/14

*In a recent survey, 100% of women rated Squishy a 5 out of 20 ( 2.5/10 )

on the good looks scale. 20 being very good looking. 5 being ugly. To honour Squishy’s extreme hideousness, perform 5 burpee every 2 min during the WOD.

*Just kidding about the burpees

*Have fun ;)

22/08/2015

  
Charity and Luke…It was great having you here almost every day of the summer! Have a great winter! I we look forward to seeing your beast -ness next year!!
Strength/skill

3 Position Halting Snatch

1-1-1-1-1-1-1
Metcon (for time)

5 Rounds

20 Wall Ball 20/14

200 m Ball Run 20/14

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