Friday 1st May 2015
Mobility – 10 Mins WOD 7 Rounds For Time 3 Lengths of Broad Jumps 15 KB Swings 24/16kg 21 T2B
Thursday 30 April 2015
Strength Push Press 5 X 5 @ 75% 1Rm WOD- ITD Qualifier, Event 2 EMOM 20 Mins 5 Lateral Bar Hop Burpees at start of each Min Max Thrusters 40/30kg, in remaining time. Score = Total Reps
Wednesday 29 April 2015
Strength Back Squat 5 X 5 @ 80% 1Rm WOD- CrossFit Games Masters Qualifier, Event 4 21/15/9 Deadlifts 100/70kg Box Jumps 24/20′ HSPUs
Tuesday 28 April 2015
Skill 300 Double Unders or 8 Mins Practice 3 X 30 secs Max Effort Sit Ups 3 X 60 secs Weighted Plank WOD- BarBell Complex 20 Min Amrap Deadlift Clean Front Squat Split Jerk 40/25kg….Keep weight light, focus on technique
Monday 27 April 2015
Strength Death by Front Squat 50/25kg WOD 12 Min Amrap Min 1: Sit Ups Min 2: Box Jumps 24/20′ Min 3: Wall Balls 20/14lbs Score is Total Reps
Friday 24 April 2015
Mobility 10 Mins WOD- ANGIE 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
Thursday 23 April 2015
Strength Push Press 5X5 @70% WOD 3 Rounds for Time Run 400m 21 Thrusters 40/30kg
Wednesday 22 April 2015
Strength Back squat 5X5 @75% WOD Run 400m 50 KB Swing 24/16kg 40 Wall Ball Slams 20/14lbs 30 Box Jumps 24/20′ 20 Pull ups 10 Burpees Run 400m
Tuesday 21 april 2015
Skill Sled Push/Tyre Flip/ Sledges/ Farmers Walk WOD Tabata Squat T2B Burpees Sit Up
Monday 20 April 2015
Strength/Skill 300 Double Unders or 8 Mins Practice 3 X 1 Min Weighted Plank WOD 10 Min Amrap 12 Wall Balls 20/14lbs 10 Pull Ups 8 Deadlifts 100/50kg