Tuesday 1 September 2015
Skill Running WOD 5 Rounds 20 KB Swings 24/16kg 20 Burpees
Monday 31 August 2015
Strength Power Clean 5X5 @ 80% WOD 5 Min Amrap 5 HSPU/HRPU 1 Front Squat @75% BW 5 HSPU/HRPU 2 Front Squat 5 HSPU/HRPU 3 Front Squat etc etc Rest 5 Mins 5 Min Amrap 5 Power Cleans 75% BW 1 Rope Climb 5 Power Cleans 2 Rope Climbs 5 Power Cleans…
Saturday 29 August 2015
Mobility 10 Mins WOD – Partner Max Effort Wall Balls 5 Mins Rest 1 Min Max Effort Pull Ups 5 Mins Rest 1 Min Max Effort Air Squats 5 Mins Rest 1 Min Max Effort Push Ups 5 Mins Rest 1 Min Max Effort KB Swings 5 Mins Rest 1 Min Max Effort Sit…
Friday 28 August 2015
Mobility 10 Mins WOD- Teams of 3 30 Thrusters 40/30kg 60 Burpees 90 KB Swings 24/16kg 120 Push Ups 150 Sit Ups 180 DUs 250 Wall Balls 20/14lbs to be completed also 1 working on list, 1 doing Wall Balls Must be done in order
Thursday 27 August 2015
Core Work WOD Run 1Km Then 3 Rounds 11 SDHP 40/25kg 7 Split Jerks 40/25kg Then 1Km Run
Wednesday 26 July 2015
Strength Bench Press 80% X 2 86% X 2 92% X 2 97.5% X 2 WOD 5 Rounds 7 Thrusters 40/30kg 7 HSPUs 200m Run
Tuesday 25 August 2015
Skill Running WOD 21/15/9 OHS 40/25kg Pull Ups Wall Balls 20/14lbs
Monday 24 August 2015
Strength Power Clean 5 X 5 @ 75% WOD 2 Rounds 20 Push Press 70/40kg 100 Air Squats
Saturday 22 August 2015
Mobility 10 Mins WOD- Teams of 3 100 Deadlifts 60/40kg 80 Power Cleans 60/40kg 60 Front Squats 60/40kg 40 Jerks 60/40kg 20 Thrusters 60/40kg 1 Work, 1 Rest, 1 Skipping
Friday 21 August 2015
Mobility 10 Mins WOD-Partner 12 Burpees 12 Thrusters 40/30kg 12 Burpees 12 Power Snatch 40/30kg 12 Burpees 12 Hang Squat Cleans 40/30kg 12 Burpees 12 OHS 40/30kg