Saturday 15 March
WOD 14.3 or CINDY 20min Amrap 5 Pull Ups 10 press Ups 15 Air Squats
Friday 14 March
Skill 14.3 Movements WOD Smash 14.3
Thursday 13 March
Skill Power Clean Muscle Up Progressions WOD Tabata This Box Jumps 24/20″ Sit Ups Sprints Lying Hand Claps
Wednesday 12 March
Skill Handstand Push Up WOD 3 Rounds for Time 15 KB Swings 24/16kg 10 Wall Balls 20/14lbs 5 Pull Ups 200m Run
Tuesday 11 March
Skill Toes to Bar/ Knees to Elbow WOD 10/9/8/7/6/5/4/3/2/1 T2B Push Ups Sit Ups Air Squats
Monday 10 March
Mobility 15mins WOD 14.2 Open Workout or 2 Rounds every 3 mins 10 Overhead Squats 20kg/15lbs 10 Box Jumps 24/20″ 12 OHS 12 Box Jumps 14 OHS 14 Box Jumps And so on until you fail to complete rounds within 3 mins
Saturday 8 March
Skill Overhead Squat Practice Chest to Bar Pull Ups Practice WOD 14.2 2 Rounds every 3mins 10 X OHS 43/30kg 10 X C2B Pull Ups 12 X OHS 43/30kg 12 X C2B Pull Ups 14 X OHS 43/30kg 14 X C2B Pull Ups Continue until you fail to finish a round Workout will be scaled…
Friday 7 March
Skill Practice for 14.2 If you are doing the open, practice for it, do not do the WOD WOD 3 Rounds for Time 5 Pull Ups 10 Hollow Rocks 5 Pull Ups 10 Med Ball Cleans 5 Pull Ups 10 KB Swings 5 Pull Ups 10 Push Ups 5 Pull Ups 10 Air Squats 5…
Thursday 6 March
Strength Back Squat 5X7 @ 75% WOD 5 Rounds for Time ‘KELLY’ Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs
Wednesday 5 March
Strength Work up 3mins of L Sit WOD 7 Rounds for Time Run 200m 10 Power Cleans 50/30kg 10 Pull Ups 10 Wall Balls 20/14lbs