Thursday 2 October 2014
Strength Front Squat 5X5 WOD 1 10min Amrap Sprint 100m Jog 100m Rest 3mins WOD 2 10min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Wednesday 1 October 2014
Skill Practice Double Unders 10mins to get 300 DUs or 10mins practice WOD 20min Amrap Run 400m 10 T2B/K2E 15 Thrusters 40/30kg 20 Push Ups
Tuesday 30 september 2014
Strength Bench Press 5X5 WOD 5 Rounds for Time 30 American KB Swings 24/16kg 30 Burpees
Monday 29 September 2014
Skill Hang Squat Clean WOD 13min Amrap Min 1: Wall Balls 20/14lbs Min 2: Hang Squat Clean 20/15kg Min 3: Burpees
Saturday 27 September
Mobility– 15mins WOD Teams of 3 500 Double Unders 400 Air Squats 300 Lunges 200 Sit Ups 100 Push Ups 200 Sit Ups 300 Lunges 400 Air Squats 500 Double Unders
Friday 26 September 2014
Skill Rope Climb WOD– Partner 4 Rounds for time 50 Wall Balls 20/14lbs 400m Wall Ball Carry
Thursday 25 September 2014
Strength Deadlift- Test 1rm WOD ’25 KB Swing Buy In’ 18/15/12/9 Deadlift 80/50kg Box Jump Over 24/20′ ’25 KB Swing Buy Out’
Wednesday 24 september 2014
Skill/Strength Pull Ups/ Weighted Pull Ups WOD 5 Rounds for time ‘KELLY’ Run 400m 30 Box Jumps 24/20″ 30 Wall Balls 20/14lbs
Tuesday 23 September 2014
Strength Bench Press 5X5 WOD For Time Run 1000m 50 Thrusters 20/15kg 30 Pull Ups
Monday 22 September 2014
Skill Double Unders WOD 5 Rounds for time 10 Burpees 20 Push Ups 30 Sit Ups 40 Squats Rest 3mins between rounds Add times from each round to get total score