Tuesday 20 January 2015
Skill Med Ball Clean WOD 7 Rounds for Time 12 Push Press 50/30kg 15 Front Squat 50/30kg
Monday 19 January 2015
Skill Squat Therapy WOD 21/15/9 American KB Swing 24/16kg Wall Ball 20/14lbs Burpee
Saturday 17 January 2015
Mobility 15mins WOD- ‘Airforce’ Emom 4 Burpees In remaining time: 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats One mile buy in, One mile buy out.
Friday 16 January 2015
Mobility 15mins WOD 10-9-8-7-6-5-4-3-2-1 Power Clean 60/40kg 1 round of Cindy after each set
Thursday 15 January 2015
Strength Pull Ups 5X5 @ 50% 1rm ‘or’ 5X5 Banded Pull Ups/Negatives WOD 17min Amrap 25 Wall Balls 20/14lbs 25 Box Jumps 24/20″
Wednesday 14 January 2015
Strength Snatch Grip Deadlift 5X5 @50% 1rm WOD 10 Rounds for Time 100m Run 10 Pull Ups 20 Air Squats
Tuesday 13 January 2015
Skill K2E/T2B WOD 21/15/9 Burpee Thruster 43/30kg T2B
Monday 12 January 2015
Skill Squat Therapy WOD Complex 50/30kg Deadlift Hang Clean Front Squat Push Press Thruster 3 Rotations, 5 Rounds If you drop the bar before 3 rotations complete there is a 3 burpee penalty. You may drop bar between rounds.
Saturday 10 January 2015
Mobility 15mins WOD- Partner for time #1 100 Wall Balls 20/14lbs #2 Pull Up Bar Hang #1 100 KB Swings 24/16kg #2 Hold Plank #1 100 Pull Ups #2 Hold Wall Sit 1km Run to Finish Each partner completes 50 reps. While 1 partner works, other partner enters static hold. Swop only when 50…
Friday 9 January 2015
Mobility 15mins WOD- Partner 100 Wall Balls 20/14lbs 100 KB Swings 24/16kg 100 Burpees 100 Pull Ups 1 partner runs 200m while team mate works. On return from run, they swop until all work is complete