Saturday 30 May 2015
Mobility 10 Mins WOD- Partner ‘Boston’ 1 Km Run Then 3 Rounds 60 Double Unders 30 Box Jumps 20/24″ 30 American KB Swings 24/16kg 30 Hand Release Push Ups Then 1 Km Run
Friday 29 May 2015
Mobility 10 Mins WOD- Partner 120 Wall Balls 20/14lbs Carry KB 24/16kg 120 KB Swings 24/16kg Carry Wall Ball 20/14lbs 120 Burpees Carry Wall Ball 20/14lbs 120 Slam Balls 20/14lbs Carry KB 24/16kg Partner 1 Starts Wall Balls, Partner 2 Runs 200m with appropriate item.
Thursday 28 May 2015
Skill Split Jerk WOD 5 Mins- Run 400m, KB Swings(Heavy) for remaining time 5 Mins- 50 Burpees, Push Ups for remaining time 5 Mins- 15 Muscle Ups/60 Pull Ups, Sit Ups for remaining time Rest 3 Mins between
Wednesday 27 May 2015
Strength Front Squat 5X5 @ 65% WOD 5X1 Mins Rowing Pull Ups Squats Sit Ups Push Ups Rest 1 Min between Rounds
Tuesday 26 May 2015
Skill Handstand WOD 12 Min Amrap 10 T2B 8 Push Ups 6 Thrusters 40/30kg
Monday 25 May 2015
Strength Thruster 5X5 @ 65% WOD 10-1 Power Clean 90/50kg Bar Hop Burpee
Friday 22 May 2015
Mobility 15 Mins WOD- Chelsea Emom 30 Mins 5 Pull Ups 10 Push Ups 15 Squats
Thursday 21 May 2015
Strength/Skill Snatch Progressions WOD 5 Wall Balls 20/14lbs 5 Burpees Amrap 1 Min,Rest 1 Min, 10 Rounds
Wednesday 20 May 2015
Strength Front Squat 5X5 @ 60% WOD 21/15/9 Push Up from Box 24/20′ Box Jump 24/20′ American KB Swing 24/16kg
Tuesday 19 May 2015
Skill Pistols WOD 15 Min Amrap 1 Clean 70/35kg 2 Front Squat 70/35kg 1 Jerk 70/35kg