Thursday 1 October
Skill Rope Climb Core Work WOD 7 Rounds 6 Push Press 50/30kg 11 HR Push Ups 21 Double Unders
Wednesday 30 September 2015
Strength Back Squat 5X5 @70% WOD Partner Grace 30 Clean And Jerks for Time 1-1, until 30 reps each reached Tabata- Squat/Push Up/ Burpee
Tuesday 29 September 2015
Endurance Running WOD 3 Rounds 7 Thruster 50/35kg 12 Deadlifts 50/35kg 17 Bar Hop Burpees
Monday 28 September 2015
Strength Weighted Pull Up 5X3 @ 70% Weighted Dip 5X3 @65% WOD 5 Rounds 21 Box Jumps 24/20′ 15 Weighted Lunge 20/10kg 9 T2B
Saturday 26 September 2015
Mobility 10 Mins WOD ‘MURPH’
Friday 25 September 2015
Mobility 10 Mins WOD Run/Row 1000m 90 Double Unders 80 Abmat Sit Ups 70 HR Push Ups 60 Wall Balls 20/14lbs 50 Hang Power Cleans 40 Push Press 30 Split Jerk 20 Burpee 10 Pull Ups
Thursday 24 September 2015
Skill Core Work Rope Climb WOD 20 Min Amrap Deadlift -1 Clean -1 Front Squat -1 Jerk -1
Wednesday 23 September 2015
Strength Back Squat- Find 5 RM WOD 5 Rounds 12 Burpees 12 Med Ball Cleans 20/14lbs
Tuesday 22 September 2015
Skill Running- Re Test WOD 20 Min Amrap 10 Pull Ups 20 Push Ups 30 Squats
Monday 21 September 2015
Strength Weighted Pull Up/Dip EMOM 10 Mins (odd) 3 Dips @50% (even) 3 Pull Ups @50% WOD 7 Rounds 7 Pull Ups 7 Wall Balls 20/14lbs 7 KB Swings 24/16kg