Saturday 8 February
Mobilise 20mins warm up/foam roll/stretch WOD ‘Barbara’ 5 Rounds for time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest precisely 3mins between rounds
Friday 7 February
Mobility 20mins Foam Roll/Stretch MetCon– Partner WOD Run 400m 80 AirSquats 80 KB Swings 24/16kg 80 Wall Balls 20/14lbs 80 Pull Ups 80 Sit Ups Run 400m Partners must run together Only 1 person working at a time on movements
Thursday 6 February
Strength Weighted Pull Up 5X3 MetCon 10-9-8-7-6-5-4-3-2-1 reps of Burpee Box Jumps Toes to Bar
Wednesday 5 February
Skill Ring Push Up METCON- ” Coe” 10 rounds for time Thrusters X 10 40/20kg Ring Push Ups X 10
Tuesday 4 February
Skill Overhead Squat WOD 5 rounds of 3min AMRAP 3mins rest between rounds 7 Push Press 50/30kg 7 Burpees
Monday 3 February
Strength Back Squat 5X5 WOD 21/15/9 Pull Ups Wall Ball 20/14lbs Lunges 5kg overhead
Saturday 1 February
Mobilise, Stretch, Foam Roll 20min WOD For Time ‘Mini Murph’ Run 1200m 50 Pull Ups 100 Press Ups 150 Air Squats Run 1200m Must start and finish with run Can parcel up other movements in any order
Friday 31 January
Skill L Sit Practice WOD Benchmark ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups (sub single skips for DU’s, 100-80-60-40-20)
Thursday 30 January
Strength Power Clean 5X3 WOD 5 Rounds for time 5 X Power Clean 60/40kg 25 Air Squats 25 Press Ups
Wednesday 29 January
Strength Strict Shoulder Press 5X3 WOD EMOM(every min on the min) Death by Front Squat 60/30kg