Monday 23.4.17 WOD
A. Bench Press 4×6 reps with final set @ 8/10 RPE B. Back Squat 4×6 reps with final set @8/10 RPE M: 10 MIN AMRAP …
Sunday 23.4.16 WOD
A. Odd Object Carry: Accumulate 500 lbs Carried 100m (50m down and back) use plates, dumbbells, KB’s, sandbags, bars etc. anything goes just add the …
Saturday 23.4.15 WOD
“Tommy V” For Time: 21-15-9 Thrusters 115/75 15-12-9 Rope Climbs
Friday 23.4.14 WOD
A. Clean Pull + Hang Squat Clean + Clean and Jerk 6 sets building to a heavy complex for the day; rest 2-3 mins between; …
Thursday 23.4.13 WOD
3 Sets A1. Palof Press 12 reps per side 6-8 reps per side A2. 8-12 GHD Sit Ups Sit Ups RX* Scale to weighted or …
Wednesday 23.4.12 WOD
For the next eight weeks we are aiming to improve our Pulling gymnastics with 4 possible tracks on Wednesdays L1. Get your first kipping pull …
Tuesday 23.4.11 WOD
M: Complete each interval at increasing effort ending at a 90% effort 6 rounds: Run 400m Walk 200m *score last run * percentages are based …
Monday 23.4.10 WOD
A. Bench Press 8RM in 12 mins B. Back Squat 8RM in 12 mins M: 2 RFT 20 Pull Ups 40 Push Ups 60 Air …
Sunday 23.4.9 WOD
2 Rounds 10 KB Windmills each side 100ft Bottoms Up KB Rack Carry 30 Min continuous Ski/Row/Bike Athlete choice Every 3:00 and starting at 0:00 …
Saturday 23.4.8
Mendota Throwdown 4/8/2023: For Time: 100Ft Handstand Walk 30 Deadlifts 155/105 30 Bar Facing Burpees 50ft Handstand Walk 20 Deadlifts 155/105 20 Bar Facing Burpees