WOD 26/09/2020

Rx / Scaled Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 6 Dumbbell Devil’s Presses 22.5/15 12 Dumbbell Alternating Reverse Lunges 22,5/15 15 Burpeess Touch Bar Basic Every 8 minutes, for 32 minutes (4 sets) for times of: 200 Meter Run 4 Dumbbell Devil’s Presses 10/5 12 Alternating Reverse […]

WOD 24/09/2020

A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 20-30m Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 –L-Sit on DBs x 60 seconds (accumulate the time if you’re unable […]

WOD 18/09/2020

A. Every 3 minutes, for 12 minutes (4 sets) of: Deadlift 10 reps @55-65% 1RM Rx For time: 100 Double-Unders 30 Strict Handstand Push-Ups 40 Double Dumbbell Push Presses (22.5/15 Kg DBs) 50 Dumbbell Push-Ups (hands on DB handles) 100 Double-Unders Time cap: 18 minutes Scaled For time: 100 Double-Unders 50 Handstand Push-Ups 40 Double […]