Wednesday 23 September 2015
Strength Back Squat- Find 5 RM WOD 5 Rounds 12 Burpees 12 Med Ball Cleans 20/14lbs
Tuesday 22 September 2015
Skill Running- Re Test WOD 20 Min Amrap 10 Pull Ups 20 Push Ups 30 Squats
Monday 21 September 2015
Strength Weighted Pull Up/Dip EMOM 10 Mins (odd) 3 Dips @50% (even) 3 Pull Ups @50% WOD 7 Rounds 7 Pull Ups 7 Wall Balls 20/14lbs 7 KB Swings 24/16kg
Saturday 19 September 2015
Mobility 10 Mins WOD- Partner 5 Rounds 400m Run 50 Wall Balls 20/14lbs 40 Pull Ups 30 Thrusters 40/25kg 20 T2B 10 HSPU 50 Double Unders each to Finish!!
Friday 18 September 2015
Mobility 10 Mins WOD – Chelsea EMOM 30 Mins 5 Pull Ups 10 Push Ups 15 Squats
Thursday 17 September 2015
Skill Core Work Rope Climbs WOD 12 Min Amrap 5 Cleans 60/35kg 5 Bar Hop Burpees
Wednesday 16 September 2015
Strength Back Squat Test 1 Rm WOD 100 Double Unders 75 Lunges 50 Push Ups 25 Step Ups 24/20′ with KB 24/16kg
Tuesday 15 September 2015
Skill Running WOD 15 Min Amrap 5 Power Cleans 60/35kg 5 T2B 10 Power Cleans 10 T2B 15 Power Cleans Etc……
Monday 14 September 2015
Strength Weighted Pull Up/Weighted Dip Test 1 Rm WOD 3 Rounds for Time 20 Pull Ups 25 Air Squats 30 Box Jumps 24/20′
Friday 11 September 2015
Mobility 10 Mins WOD Anyone competing on Saturday, use today as a mobility or really light aerobic day. Partner 50 Burpees 50 Wall Balls 20/14lbs 200m Med Ball Carry 40 Wall Balls 200m Med Ball Carry 30 Wall Balls 200m Med Ball Carry 20 wall Balls 200m Med Ball Carry 10 Wall Balls 200m…