WOD for 23 SEP 2016

0500 and 1130 at Fredericks

One word folks. Beast Ops.

Lets get HUGE!


Warm up:

5 rounds, 20 secs per station, of:

Handstand Hold

Rest 10 secs

Goblet Squat

Rest 10 secs



3 Overhead Squats, pick load

Every 2 mins for 10 mins.



Complete as many rounds as possible in 15 mins of:

15 Chest-to-bar Pull-ups

30 Air Squats

15 Handstand Push-ups

Row 250m


Grip Strength:

Farmers Hold

5x 40 secs

Rest 20 secs between sets.

2 x 70/53 KB

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s