Monday 9 June 2014
Strength EMOM 20mins 5 Chin Ups(odd) 5 Back Squat @50% 1RM(even) WOD 10/9/8/7/6/5/4/3/2/1 Jumping Squats Strict Chin Ups Med Ball Push Ups T2B/K2E Burpees
Saturday 7 June 2014
Team WOD 4 per Team 2 people skipping at all times 100 Burpees 200 Wall Balls 300 Pull Ups 200 Wall Balls 100 Burpees Then 100 T2B/K2E 200 Weighted Lunge 20/10kg 300 Sit Ups 200 Weighted Lunge 20/10kg 100 T2B/K2E Finish with 1km Run Together
Friday 6 June 2014
Mobility Yoga Tune Up Balls WOD For Time 60 Wall Balls 20/14lbs 50 Pull Ups 40 Box Jump Overs 24/20′ 30 Ring/Bench Dips 20 HSPU/HRPU 10 Muscle Ups/200m Farmers Carry 48/32kg
Thursday 5 June 2014
Strength Bench Press 3-2-2-1-1-1 WOD Annie 50-40-30-20-10 Double Unders Sit Ups Rest 2mins Helen 3 Rounds for time Run 400m 21 KB Swings 24/16kg 12 Pull Ups
Wednesday 4 June 2014
Mobility-10mins WOD Filthy Fifty Retest For time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunge 50 Knees to elbows 50 Push press 20/15kg 50 Back extensions 50 Wall ball shots, 20/14 lbs 50 Burpees 50 Double unders/150 skips
Tuesday 3 June 2014
Skill Split Jerk WOD 5 Rounds 1 min Split Jerk 20/15kg 1 min Push Ups 1 min Sit Ups 1 min to Run 100m
Saturday 31 May 2014
Mobility-15 mins WOD ‘Murph’ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile *10kg Vest*
Friday 30 May 2014
Mobility 15mins WOD– Partner 100 Wall Balls 20/14lbs 100 Sit Ups 200m Run 75 Box Jumps 24/20′ 75 Back Ext 200m Run 50 Power Cleans 60/40kg 50 Air Squats 200m Run 25 Ring/Bench Dips 25 Lying Hand Claps 200m Run 1 person working at a time Must run together Each person completes half the work
Thursday 29 May 2014
Strength Deadlift Work up to 1rm in 10 lifts or less 3-3-2-1-1 WOD 20min AMRAP 10 Hand Stand Push Ups/Hand Release Push Ups 10 Burpees 10 T2B/K2E 10 Med Ball Cleans 20/14lbs
Wednesday 28 May 2014
Skill Squat Clean WOD 50 Double Unders 800m Run 50 Double Unders 600m Run 50 Double Unders 400m Run 50 Double Unders 200m Run 50 Double Unders 50 Air Squats