Saturday 18 April 2015
Mobility 15 Mins Partner WOD 10 HSPU 20 Pull Ups 30 Box Jumps 24/20′ 40 Sit Ups 50 Back Ext 60 Lateral Partner Jumps 70 Flutter Kicks 80 Air Squats 90 DU’s 100 Mountain Climbers Then do it Backwards!!
Friday 17 April 2015
Mobility 15 Mins WOD- Partner Deadlift 60/35kg Burpee Over Bar Push Press 40/25kg Double Unders Wall Ball 20/14 lbs T2B Partner #1 Runs, Partner#2 carries out movement. They swop after each run Score= Total Reps Completed
Thursday 16 April 2015
Strength Push Press 5X5 @ 65% 1Rm WOD For Time 75 Wall Balls 20/14lbs 50 Sit Ups 25 Thrusters 40/25kg
Wednesday 15 April 2015
Strength Back Squat 5X5 @ 70% Max WOD 5 Rounds For Time 200m Run 3 HSPU 6 Burpees 9 Pull Ups 12 Push Ups 15 Squats
Tuesday 14 April 2015
Skill Push Press/ Push Jerk WOD 12min Amrap 1 Push Jerk 40/25kg 1 Front Squat 40/25kg 1 Thruster 40/25kg 2 Push Jerk 2 Front Squat 2 Thruster 3… 3…
Monday 13 April 2015
Skill Burpee Climb WOD 15min Amrap 30 Sit Ups 20 Box Jumps 24/20′ 30 KB Swings 24/20/16kg
Friday 10 April 2015
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Mobility 15Mins WOD- Partner 50 Alt Box Jump Overs 24/20′ 25 Unison Burpees 50 KB Swings 24/16kg(25 each) 25 Med Ball Pass Sit Ups 20/14lbs(each) 100m Leap Frog 50 Alt Power Cleans 60/40kg
Thursday 9 April 2015
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Strength Push Press 5X5 @ 60% 1Rm WOD 3 Rounds for Time 50 Double Unders/150 Skips 25 American KB Swings 24/16kg 20 Box Jumps 24/20′ 15 Burpees
Wednesday 8 April 2015
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Strength Back Squat, Build to Moderate/Heavy 5Rm WOD 5 Rounds for Time/ 30Min Cap 20 Pull Ups 25 Wall Balls 20/14lbs 30 Push Ups 1Min Rest Between Rounds
Tuesday 7 April 2015
Skill HSPU/ Handstand Walk WOD 21-18-15-12-9-6-3 Deadlift 100/60kg K2E