Friday 16 October 2015
Mobility 10 Mins WOD- ‘Wittman’ 7 Rounds for Time 15 KB Swings 24/16kg 15 Power Cleans 60/40kg 15 Box Jumps 24/20′
Thursday 15 October 2015
Skill Rope Climb Core Work WOD 5 Rounds 10 Thrusters 40/30kg 10 Lunges 40/30kg 10 Pull Ups 10 HSPU’s
Wednesday 14 October 2015
Strength Back Squat 5X3 @ 80% WOD 4 Rounds 9 Burpees 12 Wall Balls 20/14lbs Amrap 4 Mins/ 1 Min Rest
Tuesday 13 October 2015
Endurance Running WOD 5 Min Amrap 5 Deadlifts 70/40kg 30 DU’s Rest 3 Mins 5 Min Amrap 5 Power Cleans 70/40kg 30 DU’s
Monday 12 October 2015
Strength Weighted Dips 5X3 @ 75% Weighted Pull Ups 5X3 @ 77.5% WOD 15 Min Amrap 15 Wall Balls 20/14lbs 15 KB Swings 24/16kg 15 HR Push Ups
Saturday 10 October 2015
Mobility 10 Mins WOD 20 Min Amrap Row 200m 5 Power Cleans 60/40kg 10 Deadlifts 15 Pull Ups 20 KB Swings 24/16kg 25 Sit Ups
Friday 9 October 2015
Mobility 10 Mins WOD- Partner Burpee 1-10 T2B 1-10 HRPU 1-10 Pull Up 1-10 Sit Up 1-10 Squat 1-10
Thursday 8 October 2015
Skill Rope Climb Core Work WOD 15 Min Amrap 15 Burpees 30 DU’s
Wednesday 7 October 2015
Strength Back Squat 5X5 @ 75% WOD 15 Min Amrap 30 Lunges 40/25kg 12 Push Press 40/25kg 12 SDHP 40/25kg
Tuesday 6 October 2015
Endurance Running WOD 30 Burpees ‘Then’ 21/15/9 American KB Swings 24/16kg Box Jump Overs 24/20′ Pull Ups ‘Then’ 30 Burpees