Back Squat 10 RM
Kate Mcsharry got to witness this 2 weeks ago….brutal but fun!

“Pistol Whipped”
Run 400m
15 Pistols – Left
15 Pistols – Right
50 Abmat Situps
12 Pistols – Left
12 Pistols – Right
50 Abmat Situps
9 Pistols – Left
9 Pistols – Right
Run 400m

What is a Pistol? Click here


No Open Gym

Home WOD

10 sec Handstand hold
10 sec Hollow rock
15 sec HS Hold
15 sec Hollow rock
20 sec Handstand hold
20 sec hollow rock
25 sec HS hold
25 sec HR
Keep going until you can no longer complete the Hand stand hold!


“Curtis P”

55% Body weight

Squat clean
left lunge
right lunge
push press

the above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position

the workout is done for 100 repetitions or AMRAP 40 mins, with a partner, you go then they go


BENCH PRESS @ 90% ME x 3


AMRAP 2: Double Unders

25 in and outs
25 Hollow Rocks
50 Deadbugs
100 Oblique Crunches (50 left side & 50 right side)

6 minute cutoff

Rest 5 minutes

100 flutter kicks unbroken (left + right = 1 rep)
40 situps
40 pushups
40 situps
100 flutter kicks unbroken

6 minute cutoff

AMRAP 2: Double unders


“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.