Protected: WOD/Blog

Assault Bike
50 cal on Assault bike (AFAP) or try as many cals as possible in 30sec. Set the timer for 1min and start on the 30sec mark.

WOD: For time
15-12-9-6-3
HSPU (HRPU press ups)
KB Swings 32/24kg
Burpee Box Jump Overs

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Rhi: 14:11 Rx++✊

Congratulations to Telea, for taking out the PB of the month challenge with her 50kg thruster✊

Skill: HSPU progressions, Hand stand walking. 40 HSPU not for time or 4 attempts at max distance HS walk

WOD: For time
30 * 20 * 10
Pull-ups
S2OH 50/35

* 400m run between rounds

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Good luck and safe travels to all our athletes heading down to Kirikiriroa (Hamilton) this weekend, to compete in the national individuals competition. WolfPack all day✊

Strength: OH Squat
Warm up to 70-80% then do 3×3 at that weight

WOD: For Time
2-4-6-8-10
Hang snatch 50/35
5-10-15-20-25
Wall balls
10-20-30-40-50
DU’s