Tuesday 30 June 2015
Skill Ring Dips WOD 10-1 Thruster 40/30kg Pull Ups Sit Ups
Monday 29 June 2015
Strength Dead Lift – 80% X 4 87.5% X 3 95% X 2 WOD- ‘Cindy’ 20 Min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Saturday 27 June 2015
Mobility 15 Mins WOD Kris 21/15/9/6/3 Thrusters 45/30kg T2B Finish with 100 DU’s Everytime you break T2B, perform 5 down and ups Scaled alternative on the day
Friday 26 June 2015
Mobility 15 Mins WOD Partner 50 Pull Ups 400m Run 21 Power Cleans 60/35kg 15 Front Squats 60/35kg 9 Bar Hop Burpees 800m Run 21 Power Cleans 60/35kg 15 Front Squats 60/35kg 9 Bar Hop Burpees 400m Run 50 Pull Ups
Thursday 25 June 2015
Skill Core Work WOD Karen (12 Min Cap) 150 Wall Balls 20/14lbs Rest 1 Min 10min Max Distance Row Teams of 4/5
Wednesday 24 June 2015
Strength Strict Press Test 1 Rep Max WOD 20 Min Amrap 30 American KB Swings 24/16kg 20 Steps Walking Lunge 10 Deadlifts 70/50kg
Tuesday 23 June 2015
Skill Turkish Get Up WOD 3 Rounds For Time 400m Run 20 Burpees 15 Sumo Deadlift High Pulls 50/30kg 10 KB Swings 24/16kg 5 Bar Muscle Ups/Pull Ups
Monday 22 June 2015
Strength Deadlift (week 1 of 6) Test 1 Rep Max WOD Emom 15 Mins 5 Front Squats/ 5 Push Press 50/30kg (odd) 5 American KB swing 24/16kg/ 5 Push Press (even) @ 15 Min, 5 Min Amrap of above
Thursday 18 June 2015
Skill Split Jerk WOD 12 Min Amrap 20 Back Squats 50/30kg 15 T2B 10 Push Press 50/30kg 5 Bar Hop Burpees 1 Km run after 12 Min
Wednesday 17 June 2015
Strength Front Squat Re Test 1 Rep Max WOD 5 Rounds for Time 15 Deadlifts 90/50kg 15 wall Balls 20/14lbs 15 Pull Ups