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
Tuesday 28 January
Strength Bench Press 5X3 WOD 12min AMRAP(as many rounds as possible) 5 X Bench Press 60/40kg 7 X Burpees 10 X press Ups
WOD Monday 27 Jan
Strength Front Squat 5X3 WOD 5 rounds for time 5 X Push Press 50/30kg 10 X Kettlebell Swing 24/16kg 10 X Box Jump 24/20″
WOD: Sat 25th Jan 2014
‘Filthy Fifty’ 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/100 skips
WOD: Wed 22nd January 2014
Run 400m 2 rounds of 21/18/15/9 Air squats Push ups Sit ups Ring rows Run 400m
WOD: Tuesday 21st January
3 Rounds for Time 10 push press 40/20kg 15 Knees to Elbow 20 Goblet Squats