Tag: X Forces

Sunday 2nd August

Hero WOD ‘Saman’ In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan…. Read more »

Saturday 1st August

Team WOD In Teams of 2/3: 30 AMRAP 40 X DB Power Clean @22.5/15kg 10 X Sychro Down Up 40 X DB Push Press 10 X Synchro Down Up 40 X Renegade Row 10 X Synchro Down Up 40 X DB Front Rack Lunge 10 X Synchro Down Up 40 X Partner Med Ball Sit… Read more »

Friday 31st July

A. Strength – Back Squat 4 X 5 @RPE 6 Rest 60s Between Sets B. Metcon 5 AMRAP 20 X Wall Ball @9/6kg 10 X Toes To Bar / Hip / Knee Raise 5 X HSPU / Z-Press 2 Min Rest 5 AMRAP 12 X Sandbag Alt Lunge 6 X Devils Press @22.5/15kg

Thursday 30th July

A. Barbell – Clean ‘Focus = Technique Not Load’ 2 X Clean (not TNG)* Rest 60s Between Sets *Build to a Max of RPE 6 B. Metcon: 10 EMOM 1- 3 X Clean @70% of A

Wednesday 29th July

A. Strength – Pull Up & Ring Dip 3 Sets: 30s Strict Pull Up / Alt Superman 30s Ring Dip / Hollow Body Rock Scaling Options: Pull Up = Low Bar Seated Pull Up / Banded / Ring Row Ring Dip = Box Dip / Push Up / Push Up to Box B. Metcon 16… Read more »