Thursday 1 May
Skills Pistol Squat Candlestick Roll WOD 10min AMRAP 1 X Power Clean 60/40kg 1 X Box Jump 24/20′ 2 X Power Clean 2 X Box Jump Keep adding 1 rep each round
Wednesday 30 April 2014
Strength Front Squat 5X5 WOD 3min AMRAP 5 Push Press 40/30kg 5 Bar Hop Burpees 3min Rest 3min AMRAP 10 Double Unders 10 KB Swings 24/16kg(American) Rest 3 mins 50 Burpee Finisher!!!! Sorry for the delay in posting Hope it was worth the wait though Gerry
Tuesday 29 April 2014
Skill Muscle Up technique/Practice WOD TABATA Pull Ups Push Ups Sit Ups Air Squats
Monday 28 April 2014
Skill 5 min L Sit WOD 30 Burpees 50 Air Squats 40 Sit Ups 30 Pull Ups 20 Burpees 40 Air Squats 30 Sit Ups 20 Pull Ups 10 Burpees 30 Air Squats 20 Sit Ups 10 Pull Ups
Saturday 26 April 2014
Mobility-15mins WOD 2 Rounds for Time 20 Front Squat 40/25kg Run 200m 20 Push Press 40/25kg Run 200m 20 Thruster 40/25kg Run 200m 20 Power Clean 40/25kg Run 200m 20 Power Snatch 40/25kg Run 200m
Friday 25 April 2014
WOD’s Foundation Friday We are going to do 4 WOD’s from the Foundation Course back to back
Thursday 24 April 2014
Strength EMOM 20mins 5 Strict Pull Ups(odd min) 5 Strict Ring Dips(even min) WOD GRACE 30 Clean & Jerks 60/40kg
Wednesday 23 April 2014
Mobility 15mins WOD WITTMAN 7 Rounds for Time 15 KB Swings 24/16kg 15 Power Cleans 50/30kg 15 Box Jumps 24/20′
Tuesday 22 April 2014
WOD Circuits 3 Rounds-12 Stations-40 secs on-10 secs rest 1 Min between rounds Push Ups Sit Ups Air Squats Push Press 20/15kg V Ups Lunges Power Clean 40/25kg Back Ext Run-Out & Back KB Swing 24/16kg Hollow Rock Box Jumps 24/20′
Saturday 19 April
Mobilise15mins WOD Partner 100 Double Unders each 200m Walking Lunge 100 Press Ups 400m Med Ball Carry 100 Burpees 600m Farmers Carry 24/16kg KBs in each hand 100 pull Ups 800m Run 1 person working at a time, except Double Unders Only 1 person carrying load during Runs, both run