Saturday 1 August 2015
WOD- Teams of 4 Row 10Km 1 to 10 Thrusters 40/30kg 2 to 20 Box Jumps 24/20′ 1 to 10 Pull Ups 2 to 20 Sit Ups 1 to 10 Burpees 2 to 20 Lunges 5/10kg Over Head 1 Rest, 1 Row, 2 Work
Friday 31 July 2015
Mobility 10 Mins WOD – Partner 30-25-20-15-10-5 K2E Front Squats 40/25kg Star Jumps Push Press 40/25kg Lying Hand Claps Thrusters 40/25kg
Thursday 30 July 2015
Skill Core Work WOD 3 Rounds for Time 50 KB Swings 24/16kg 20 Burpees
Wednesday 29 July 2015
Strength Strict Press Re Test 1 Rep Max WOD Sprint 50m Rest 30secs X 10 ‘Then’ Emom 10 Mins 10 wall Balls 20/14lbs
Tuesday 28 July 2015
Skill Sumo Deadlift High Pull WOD 3 Rounds for Time 3 Strict Press 6 Push Press 9 Push/Split Jerk 12 SDHP
Monday 27 July 2015
Strength Deadlift- Re Test 1 Rep Max WOD- ‘Marco’ 3 Rounds for Time 21 Pull Ups 15 HSPU’s 9 Thrusters 60/40kg
Saturday 25 July 2015
Mobility 10 Mins WOD- ‘Murph’ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Sit Ups Run 1 Mile
Friday 24 July 2015
Mobility 10 Mins WOD- Partner 20 Power Cleans 60/40kg 30 Thrusters 40/30kg 40 Deadlifts 60/40kg 50 Box Jumps 24/20′ 60 KB Swings 24/16kg 70 Wall Balls 20/14lbs 80 Push Ups 90 Sit Ups 100 Burpees Run 1 Km with Wall Ball 20/14lbs
Thursday 23 July 2015
Core Work WOD Emom 16 Min 15 American KB Swings 24/16kg (odd) 5 Thrusters 40/30kg, 5 Jumping Squats (even)
Wednesday 22 July 2015
Strength (week 5 of 6) Strict Press 5 X 3 @ 80% WOD 20 Min Amrap 50 Double Unders 40 Lunges 30 Wall Balls 20/14lbs 20 Sit Ups