Tuesday WOD

Hand Stand Holds 5 x max time (3 min rest)

For time:

15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/4 Gasser Post times

The humble push up

Saturday WOD

Squat 5x5 @ 90% of 5 RM

21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups

Post times

Mike & Viv working the snatch

Thursday WOD

Power Snatch 8x2

10 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

Post times

Viv crushes the farmers walk as part of our strongman Saturday's

Tuesday WOD

Squat 5x2 @ 90% of 1 RM
Press 8, 8, 8, 8

Perform 4 rounds of:
21 KB Swings 2 Pood
21 Knees to Elbows
21 Double Unders
Post times

Very nice O-Lift BLOG, when in doubt just think 'What Would Pisarenko Do?

Saturday WOD

Weighted Pull Up 3 x max rep @ 30% of Body Weight

Weighted Step Ups 4x8 (4 ea leg)

Complete 2 rounds for time:

Thrusters at 60kg for 1 minute
Rest 1 minute
Ball Slams for 1 minute 20kg
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

*Keep Score by Total Number of Reps Per Round

Post total score

Thursday WOD

Deadlift 5 RM
Ring Pull Ups 3 x max reps (3 mins rest)

For time:
12, 9, 6, 3
Power Clean 80kg
Ring Dips
Post times




400m Sandbag sprints....painfull

Tuesday WOD

Squat 5x5 (new PR)
Press 5x1 (heavy)

5 rounds for time:

12 right and left arm DB Power Snatch 20kg
12 Push Ups
Sprint 50 yards

Post times

Saturday WOD

Rack Jerks 1, 1, 1, 1, 1, 1







For time:

Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows

Thursday WOD

Barbell Weighted Step Ups 12, 12, 12, 12, 12 (6 each leg)
*Bar on back in squat position

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 60KG
7 Body Rows
9 Box Jump 20"

Post total rounds

Viv working his grips

Tuesday WOD

Power Clean 5x3
Hand Stand Holds 3 x max time (2 min rest)

Complete for time:

21, 15, 9 reps

Push Press 60kg
Ring Dips
Burpee
Calorie Row

Post times

Pac Pacs Day 1 waiting in the hotel lobby

Saturday WOD

Squat 5x5
Bench Press 10x2 @ 65% of 1 RM (30 secs rest)

5 rounds for time

Sprint 100 yards
6 right arm Dumbell power snatch 30kg
6 left arm Dumbell power snatch 30kg
12 pull ups

Post times

Mike 'I can dig faster than you' Robinson pushed through heavy Zercher carries for distance