Monday 27 April 2015
Strength Death by Front Squat 50/25kg WOD 12 Min Amrap Min 1: Sit Ups Min 2: Box Jumps 24/20′ Min 3: Wall Balls 20/14lbs Score is Total Reps
Friday 24 April 2015
Mobility 10 Mins WOD- ANGIE 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
Thursday 23 April 2015
Strength Push Press 5X5 @70% WOD 3 Rounds for Time Run 400m 21 Thrusters 40/30kg
Wednesday 22 April 2015
Strength Back squat 5X5 @75% WOD Run 400m 50 KB Swing 24/16kg 40 Wall Ball Slams 20/14lbs 30 Box Jumps 24/20′ 20 Pull ups 10 Burpees Run 400m
Tuesday 21 april 2015
Skill Sled Push/Tyre Flip/ Sledges/ Farmers Walk WOD Tabata Squat T2B Burpees Sit Up
Monday 20 April 2015
Strength/Skill 300 Double Unders or 8 Mins Practice 3 X 1 Min Weighted Plank WOD 10 Min Amrap 12 Wall Balls 20/14lbs 10 Pull Ups 8 Deadlifts 100/50kg
Saturday 18 April 2015
Mobility 15 Mins Partner WOD 10 HSPU 20 Pull Ups 30 Box Jumps 24/20′ 40 Sit Ups 50 Back Ext 60 Lateral Partner Jumps 70 Flutter Kicks 80 Air Squats 90 DU’s 100 Mountain Climbers Then do it Backwards!!
Friday 17 April 2015
Mobility 15 Mins WOD- Partner Deadlift 60/35kg Burpee Over Bar Push Press 40/25kg Double Unders Wall Ball 20/14 lbs T2B Partner #1 Runs, Partner#2 carries out movement. They swop after each run Score= Total Reps Completed
Thursday 16 April 2015
Strength Push Press 5X5 @ 65% 1Rm WOD For Time 75 Wall Balls 20/14lbs 50 Sit Ups 25 Thrusters 40/25kg
Wednesday 15 April 2015
Strength Back Squat 5X5 @ 70% Max WOD 5 Rounds For Time 200m Run 3 HSPU 6 Burpees 9 Pull Ups 12 Push Ups 15 Squats