Wednesday 2 July 2014
Skill Cluster WOD 21/15/9 Cluster 43/30kg Burpee
Tuesday 1 July 2014
Strength Back Squat 5X5 WOD 5 Rounds for Time Run 200m 15 KB Swings 24/16kg 15 Med Ball Push Ups 15 Sit Ups
Monday 30 June 2014
Skill Kipping Pull Up/Pull Up Progressions WOD 13min AMRAP 10 Burpees 10 Wall Balls 20/14lbs 10 Deadlift 100/50kg
Saturday 28 June 2014
Mobility Yoga Tune Up Balls WOD Teams of 3, Pace Horse 400m 3 Rounds KB Swings 24/16kg Burpees Pull Ups Push Ups Box Jumps 24/20′
Friday 27 June 2014
Mobility 15 mins WOD BARBARA 5 Rounds for Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3mins between rounds
Thursday 26 June 2014
Strength Tyre Flip Sled Push WOD 5 Rounds 10 Power Snatch 50/30kg 10 Hang Clean 50/30kg 20m Bear Crawl
Wednesday 25 June 2014
Skill Muscle Up WOD 21/15/9 HSPU Power Clean 70/40kg Bar Hop Burpee
Tuesday 24 June 2014
Strength Back Squat 3 sets 60/40kg to failure WOD 3 Rounds for Time Run 400m 10 Burpees 20 Toes to Bar 30 Air Squats
Monday 23 June 2014
Strength EMOM-20mins 5 Strict Pull Ups(odd) 8 Med Ball Push Ups(even) WOD Karen 150 Wall Balls 20/14lbs
Saturday 21 June 2014
Mobility 15mins WOD Partner Workout Pet Plate 20/10kg Plate must not touch ground throughout workout 50 Deadlifts 70/50kg 50 Power Cleans 60/40kg 50 Push Press 50/30kg 50 Front Squat 40/20kg 50 Thrusters 30/17.5kg 50 Overhead Squats 20/15kg