Wednesday 28.6.17

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[caption id="attachment_5465" align="aligncenter" width="642"] Travis B.[/caption] Warm-up: 600m Easy Run then.. Squat, Press and Thruster Warm-up WOD: OPEN – PERFORMANCE – FITNESS “Up Front” Front Squat – Heavy Single Push Press – Heavy Single Thruster – Heavy Single EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters (climbing)

Monday 26.6.17

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[caption id="attachment_5459" align="aligncenter" width="642"] Charlotte aka "Charizard"[/caption] Warm-up: Barbell Warm-up for Snatch 30 band pull-aparts, overhand and underhand 3 RNFT: 12 Arch Rocks or Hip extensions 12 Hollow Rocks or GHDs 5 Power Snatches (work your way up in weight) WOD: “Isabel” For Time: 30 Snatches (135/95) DTS: Power Snatch…

Friday 23.6.17

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[caption id="attachment_5447" align="aligncenter" width="642"] Inga, Coach Jen & Tammy[/caption] Warm-up: Pvc Pipe Warm-up 30 Band Pull a parts Barbell Warm-up EMOM x 5 minutes, Rest 20 seconds 4 Power Snatches 5 Box Jump Overs WOD: OPEN & PERFORMANCE “All Over” 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump-Overs (24/20″)…

Wednesday 21.6.17

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[caption id="attachment_5441" align="aligncenter" width="642"] Steve and John[/caption] Warm-up: Barbell Warm-up for Deadlift WOD: OPEN – FITNESS – PERFORMANCE Deadlift Build to a Heavy Set of 3 Then, "Optimus Prime" AMRAP 7 minutes: Wallballs (20/14) *EMOM: 5 Deadlifts (225/155) In this workout the athlete will perform as many wall balls as…