Thursday, September 1

[wod date=”2016-9-01″] Think of this as three hard efforts of Rowing/Squatting with plenty of rest in between. Because of the amount of rest built in for each round, you should aim to do each row very close to a 100% effort. The set of Squats starts when...

Wednesday, August 31

[wod date=”2016-8-31″] Just like the Snatch day, this is essentially a test of you 5,3 and 1 Rep Max. Today we want everyone to focus on going heavy, so we haven’t factored in any time at the end for a finisher. Ideally, you should only have one attempt at...
‘Eff’ You Golds Gym

‘Eff’ You Golds Gym

This is no shape for a girl. Whaaaaat? Firstly, we are women, thank you. Secondly, what shape IS the right shape for a female? What fruit SHOULD we look like? While I’m asking, what are your opinions with what I can/should do with my body as a woman? Give me one...
Tuesday, August 30

Tuesday, August 30

[wod date=”2016-8-30″] Pull/Push EMOM style. The Moderately heavy KB Swings should get the heart rate going, making it a little harder to get through the Dips on the next minute.With a total of 6 rounds for each movement it is a lot of volume to get done...

Monday, August 29

[wod date=”2016-8-29″] A short little burner today. We will spend a big part of the Skills portion on the Power Snatch, warming it up and then going heavy for 10min. The Power Snatch load is aimed to be a moderate weight, but still doable for 3 reps...