Posts in WODs

Olympic Weightlifting Focus Session: Clean and Jerk: work to a max in 12 minutes Then x2x3 @[…]

STRENGTH: A. 20 RM Back Squat (same weight as Mon/20 Jan) B1. Bench Press x5x5 B2. Pendlay[…]

STRENGTH: Hi-Hang Snatch x2x10 @ 60% STRENGTH & CONDITIONING WOD: 21-15-9 Thrusters 95/65# GI Janes Post time[…]

STRENGTH: 20 RM Back Squat (add 5# from last week) STRENGTH & CONDITIONING WOD: Complete 3 rounds:-[…]

Box closed for PUBLIC HOLIDAY. Gong Ci Fa Cai!

Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the[…]

Gymnastic focus session: For QUALITY: Every Minute on the Minute for 10 minutes: 2 Strict Muscle Ups[…]