Wednesday 7 May 2014
Skill Forward Roll/Backward Roll WOD 12/9/6/3 Overhead Squat 30/20kg Toes to Bar Sumo Deadlift High Pull 30/20kg Weighted Step Up 20/10kg, 24/20″
Tuesday 6 May 2014
Start of 30 Day Healthy Eating Challenge Height, Weight, BMI & Skin Fold Calipers Test ‘Filthy Fifty’ For time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunge 50 Knees to elbows 50 Push press 20/15kg 50 Back extensions 50 Wall ball shots, 20/14 lbs 50 Burpees 50 Double unders/150…
Monday 5 May 2014
Mobility Monday– 20mins MetCon Wod 1: 6 Min Time Cap Run 600m Then complete as many wall balls 20/14lbs in remaining time. Rest 2 mins Wod 2: 6 Min Time Cap Run 400m Then Complete as many KB swings 24/16kg in remaining time. Rest 2 mins Wod 3: 6 Min Time cap. Run 200m Then…
Saturday 3 May 2014
Partner WOD 100 Goblet Squats 24/16kg 90 Hand Release Push Ups 80 Sit Ups 70 Pull Ups 60 Double Unders Each 50 Weighted Lunges 20/10kg 40 Thrusters 40/25kg 30 Wall Balls 20/14lbs 20 KB Swings 24/16kg 10 Burpee Box Jump Overs Each 400m Run Together Then reverse the ladder 10——100 1 person working at a…
Friday 2 May
Strength EMOM 20mins 5 Weighted Pull Ups(odd) 5 Goblet Squats(even) WOD GRIFF 2 Rounds Run 800m Run 400m Backwards Run 800m Run 400m Backwards Core Session Finisher!!