Protected: WOD/Blog

Strength: Cluster building in weight

WOD:
3min AMRAP

6 Pull Up/Ring Row
6 Box Jump

1min to find 1rm Cluster

4min AMRAP

8 Pull Up/Ring Row
8 Box Jump

1min to find 2rm Cluster TnG

5min AMRAP

10 Pull Up/Ring Row
10 Box Jump

1min to find 3rm Cluster TnG

image

 

 

Notice: Monday 25th April we will be running 915am & 515pm classes only. We will be doing our very own hero WOD and also collecting koha. All money received will go to the local RSA.

Metcon: Row 500m AFAP

WOD: 15min AMRAP
1 Clean and Jerk, 60/40kg
1 Round of “Cindy” = 5 pull ups, 10 press ups, 15 air squats
2 Clean and Jerks,
1 Round of “Cindy”
3 Clean and Jerks,
1 Round of “Cindy”
4 Clean and Jerks
1 round of Cindy
…continue to add 1 CJ after every round of “Cindy”