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
Tuesday 4 March
Strength Back Squat 5X5 @ 70% WOD Franpee 21/15/9 Thrusters 42.5/30kg Burpees
Monday 3 March
Skill Double Unders/Snatch Wod Open Workout 14.1 10min AMRAP 30 Double Unders 15 Power Snatch 35/25kg
Saturday 1 March
Mobility Foam Roll/Stretch 20mins Wod Open Workout 14.1 or ‘Bradley’ 10 rounds for time 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30 sec rest