Tuesday 27 May 2014
Skill Snatch WOD 5 Rounds 10 High Hang Snatch 20/15kg 10 Jumping Lunges 200m Run
Monday 26 May 2014
Skill Handstand Push Up WOD 21-18-15-12-9-6-3 Start each round with a 20m Bear Crawl Pull Ups Burpee Box Jumps 24/20″ KB Swing 24/16kg
Saturday 24 May 2014
SURPRISE!!!!!!!!! SURPRISE!!!!!!!!! SURPRISE!!!!!!!!! SURPRISE!!!!!!!!! SURPRISE!!!!!!!!!
Friday 23 May 2014
Mobility-15 Mins WOD Partner 10-1 Bench Press 50/25kg Power Clean 50/25kg Rest 3mins Partner-15mins 50 Double Unders/150 Skips Wall Balls 20/14lbs Partner does WB’s until DU’s/Skips are complete
Thursday 22 May 2014
Strength Bear Complex 5X5 WOD Run 25mins Every 400m do: 5 Burpees 10 Push Ups 15 Air Squats
Wednesday 21 May
Skill Rope Climb X5 WOD 5 Rounds for Time 20 Box Jumps 24/20″ 20 Front Squats 40/25kg 20 Sit Ups/GHD 20 Med Ball Cleans 20/14lbs 20 Hand Release Push Ups 25min Cut Off
Tuesday 20 May 2014
37 Burpee Starter Skill 3min Hold L Sit WOD 25-20-15-10-5 Overhead Squat 30/20kg Toes to Bar
Monday 19 May 2014
Strength Strict Press/ Push Press Work up to 1rm WOD 12min AMRAP 50 DU’s 40 Lunges 30 KB Swings 24/16kg 20 Push Ups 10 Push Press
Saturday 17 May 2014
WOD Partner Workout 400m Run 21 Power Cleans 60/40kg 21 Pull Ups 400m Run 15 Thrusters 40/30kg 15 Pull Ups 400m Run 400m Run 9 Power Cleans 60/40kg 9 Pull Ups 400m Rum Each Partner must complete all reps. Must complete run together
Friday 16 May 2014
WOD Open Workout 12.1 7mins of Burpees Rest 5 Mins 30 Wall Balls 20/14lbs 30 Pull Ups 30 Box Jumps 24/20″ 20 Wall Balls 20 Pull Ups 20 Box Jumps 10 Wall Balls 10 Pull Ups 10 Box Jumps