Strength: 3 Sets to find your max unbroken Push ups and Strict Pull up WOD: 3 Rounds for time 400m Run 10 Burpee 30 Double Unders 10 T2B 3 Wall Climb      

1. Strength 10 RM TnG Squat Clean 2. Conditioning Teams of 3: With a 25 min clock… 3K Row Buy-In, split up as desired In the remaining time complete AMRAP of: 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo DL High Pulls (75/55) 1 athlete works at a time, split up reps as […]

Strength: OHS working up to 1rm 5,5,3,3,2,2,1,1… WOD: Chipper 100 OHS 15/20 100 Hang Snatch 15/20 100 KB swing 12/16 100 walking lunge 100 wall ball 3/6 100 sit up For time – 25min cap  

Strenght: Overhead Squat working up to 1rm. 5,5,3,3,2,2,1,1… WOD: Chipper 100 OHS 15/20 100 Hang Snatch 15/20 100 KB swing 12/16 100 walking lunge 100 wall ball 3/6 100 sit up For time – 30min cap  

WolfPack Cubs Class warming down. Strength: 14min EMOM Odd – 45seconds of Double Unders Even – x3 Squat Clean @ 75% of 1rm WOD: 16min AMRAP Power Clean 40/60 Burpee Box Jump Ascending ladder 2,4,6,8,10… Cash out: 50 Push Ups😨

  Awesome work from all of our athletes and supporters at yesterdays competition in Kerikeri. Warm up drill: 8 Rounds of TABATA on each movement. Bear Crawl, Crab Crawl, Lizard Crawl, Duck Walk. Finisher: 4min hold in the bottom of an air squat. Penalty for breaking your squat is 5burpees😊. WOD: 400m Run 21 Thrusters […]

  Warm up. Moby-flower Wod. 4 rounds of : 20 OH plate lunge 10 / 20kg 15 Burpee onto plate 15 box jumps 20 kb swings 24 / 16kg

Strength. Jerk WOD 10 push press 40/25kg 1 rope climb ( 5 strict pull-ups ) 10 SDHP 40/25kg 1 rope climb ( 5 strict pull-ups) 15 min AMRAP.

Speed ladder 100/40 105/45 110/50 115/55 120/60 Rest 3 mins 105/50 110/55 115/60 120/65 125/70 Rest 3 mins 110/60 115/65 120/70 125/75 130/80 Men then Women heats Pairs Jackie