Monday 16 November 2015
Strength Overhead Squat 5X5 @ 60% WOD 3 Rounds For Time 25 T2B 20 Deadlift 100/60kg 15 Bar Hop Burpee
Saturday 14 November 2015
Mobility 10 Mins WOD- Partner 2 Rounds 400m Run Together 100 Wall Balls 20/14lbs 100 Pull Ups 100 Power Cleans 60/40kg 100 Box Jumps 24/20′
Friday 13 November 2015
Mobility 10 Mins WOD Rebound Chipper 100 Squats 80 Sit Ups 60 Push Ups 40 Lunges 20 Burpees 400m Run
Saturday 7 October 2015
Mobility 10 Mins WOD- Partner 80 reps of Each Box Jumps 24/20′ Wall Balls 20/14lbs KB Swings 24/16kg OH Walking Lunges 15/5kg DU’s Push Press 30/20kg Burpees 200m Partner Carry
Friday 6 October 2015
Mobility 10 Mins WOD- ‘Danny’ 20 Min Amrap 30 Box Jumps 24/20′ 20 Push Press 50/35kg 30 Pull Ups
Thursday 5 October 2015
Strength/Skill Squat Clean- Test 1 Rm Work on Technique WOD 15 Min Amrap 200m Run 20 Wall Balls20/14lbs 20 KB Swings 24/16kg
Wednesday 4 October 2015
Skill 400 Double Unders or 10 Mins Practice WOD- ‘McGhee’ 30 Min Amrap 5 Deadlifts 125/85kg 13 Push Ups 9 Box Jumps 24/20′
Tuesday 3 October 2015
Skill Running WOD- ‘Nancy’ 5 rounds for Time Run 400m 15 Overhead Squats 43/30kg
Monday 2 October 2015
Strength Overhead Squat Test 1 Rm WOD- ‘Kelly’ 5 Rounds for Time Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs
Friday 30 November 2015
Mobility 10 Mins WOD Foundation Friday 4 WODs from Foundation Course done back to back