Monday 8 August 2016
Strength/ Skill HSPU Work Work through (NOT FOR TIME) 20-15-10-5 HSPU 15 GHD Sit Ups after each set (4x) WOD For time (CAP 20min) 1K Row/Run 100 1 Arm o/h DB/KB Walking Lunge 25/15kg (Split as you like) 1K Row/Run
Saturday 6 August 2016
Mobility 10 Mins WOD- ‘Murph’ 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run If you have a 10kg Weighted Vest…..Wear It!!!!
Friday 5 August 2016
WOD 24Min AMRAP 8 C2B Pull Ups 16 Wall Balls 20/14lbs 8 Double KB Clean and Jerks 20/12kg 200m Run ROMWOD
Thursday 4 August 2016
Strength Back Squat, Establish 5RM WOD 3 Rounds for Reps 30s Front Squats 50/35kg 30s Rest 30s Push Press 50/35kg 30s Rest 30s SDHP 50/35kg 30s Rest 1min Double Unders 1min Rest
Wednesday 3 August 2016
Olympic Lifting Snatch Priority Heavy Snatch Grip Pulls from the Hang 6×4 at 115-125% of 1RM Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 11min AMRAP *5 Power Clean 85/55kg 10 HSPU 15 Toes to Bar *First round do 5 PC , then next round do 6 PC and then the one after that do 7 PC. HSPU/T2B…
Tuesday August 2 2016
WOD 30 Min Amrap 15 Burpee Box Jumps 24/20′ 300m Row/Run Rest 1 Min( Compulsary rest) Core 5 Rounds 30 secs Hollow Rocks