Friday 21 November 2014
Mobility 15Mins WOD- Partner 30Min Amrap 50 Wall Balls 20/14lbs 40 American KB Swings 24/16kg 30 Burpees 20 Pull Ups 200m Run 1 Partner Working, Must Run Together
Thursday 20 November 2014
Strength Push Press 5X5 @60% 1Rm WOD – 4 Rounds 12Min Time Cap 7 Shoulder to Overhead 60/40kg 12 T2B In remaining time: Est 3Rm Hang Snatch
Wednesday 19 November 2014
Skill 400 Double Unders ‘or’ 10mins Practice WOD- Athlete Games Workout 3 8min Amrap 8 Deadlifts 100/70kg 16 Wall Balls 20/14lbs 16 Box Jumps 24/20″ ‘Rest 2mins’ 50 Burpee Box Jump Overs
Tuesday 18 November 2014
Strength Squat Clean 5X5(week 4 of 6) WOD 20 Chest to Bar Pullups/Pullups 20 HSPU/ HRPU 15 C2B/ Pullups 15 HSPU/ HRPU 10 C2B/ Pullups 10 HSPU/ HRPU 5 C2B/ Pullups 5 HSPU/ HRPU 20 Front Squats 60/30kg
Monday 17 November 2014
Skill Toes to Bar WOD 12min Amrap 20 Cleans 45/30kg(any type) 20 Box Jump Overs 24/20″ 20 Cleans 60/40kg 20 Box Jump Overs 24/20″ 20 Cleans 75/50kg 20 Box Jump Overs 24/20″ As many cleans as possible @ 90/60kg
Saturday 15 November 2014
Mobility 15mins WOD- ‘The Seven’ 7 Rounds for Time 7 HSPU 7 Thrusters 43/30kg 7 K2E 7 Deadlift 80/50kg 7 Burpee 7 American KB Swing 24/16kg 7 Pull Ups
Friday 14 November 2014
Mobility 15mins WOD- Partner ‘Jack’- 20min Amrap 10 Push Press 50/35kg 10 KB Swings 24/16kg 10 Box Jumps 24/20″
Thursday 13 November
Strength Push Press, est 1Rm WOD 3 Rounds for Time 21 Push Press 40/25kg 21 Box Jumps 24/20″ 15 Ball Slam 20/14lbs 15 Push Ups 9 Pull Ups 9 Burpee
Wednesday 12 November
Skill 400 Double Unders or 10mins Practice WOD 20min Amrap 3 Wall Walks 5 Ring/Bench Dips 7 Box Jumps 24/20″ 9 American KB Swings 24/16kg
Tuesday 11 November 2014
Strength Squat Clean 5X5 (week 3 of 6) WOD 3 Rounds for Time 50 Wall Balls 20/14lbs 10 Clean & Jerk 60/30kg