Monday 8th September 2014
Strength Back Squat 5×5 @50% 1rm Push Press 5×5 @50% 1rm Skill Clean & Jerk Skills (empty Barbell) WOD 20min AMRAP 1x Clean 40/25kg 2x Front Squat 40/25kg 1x Split Jerk 40/25kg
Saturday 6 September 2014
Mobility 15mins WOD Partner 3 Rounds for Time 50 Med Ball sit-up/toss over 24″ box 40 Burpee / partner holds plank (no plank no rep) 30 Partner Squats (with a Med Ball at your backs) MB falls out penalty 5 burpees 20m Partner Carry (each partner carries buddy 20m) 10 Partner DL @50% of total…
Friday 5 September 2014
Mobility 15mins WOD 1 5 Rounds for Time Run 100m 20 Squats Rest 2 Mins WOD 2 5 Rounds for Time 15 Wall Balls 20/14lbs 15 Burpees Rest 2 Mins WOD 3 5min AMRAP 5 Pull Ups 5 Push Ups Run 1km to Finish
Thursday 4 September 2014
Strength Deadlift 5X5 WOD 5 Rounds For Time 25 Deadlifts 60/35kg 25 Ab Mat Sit Ups/GHD
Wednesday 3 September 2014
Skill/Strength Overhead Squat WOD 7 Rounds for Time 7 OHS 40/25kg 7 Bar Hop Burpees
Tuesday 2 September 2014
Strength Push Press 5X5 WOD 20min AMRAP 5 Pull Ups 10 Push Press 40/25kg 15 Thruster 40/25kg