Saturday 19 December 2015
Xmas Party Partner Wod KB Swing 2-20 X 2 Thruster 1-10 X 1 Burpee 2-20 X 2 Wall Ball 1-10 X 1 Box Jump 2-20 X 2 Xmas Jumpers, Santa Suits, Hats, Compulsory
Friday 18 December 2015
Mobility 15 Mins WOD Tabata Air Squats Push Ups Sit Ups Wall Balls Pull Ups Hollow Rock Rest 1 Min Between Movements
Thursday 17 December 2015
Skill Med Ball Cleans WOD ‘Bring Sally Up’ Front Squats ‘Then’ ‘Karen’
Wednesday 16 December 2015
Skill 400 Double Unders or 10 Mins Practice WOD 30 Min Amrap 200m Run 10 Power Cleans 60/35kg 8 T2B
Tuesday 15 December 2015
Skill Handstand & Core Work WOD 5 Rounds 21/15/9 Thrusters 20/15kg Pull Up 3 Min Cap, rest 2 Mins
Monday 14th December 2015
Skill L Sit Hold. WOD 20 Min Amrap 10 Wall Balls 20/14lbs 12 Deadlift 60/35kg 200m Run
Thursday 10 December 2015
Strength Retest 1Rm Squat Clean WOD 4 Rounds for Time 21 Push Press 50/30kg 15 Burpee 9 American KB Swing 24/16kg
Wednesday 9 December 2015
Skill 400 Double unders or 10 Mins Practice WOD Every 2 Mins for 15 rounds 3 Power Cleans 60/40kg 6 Pull Ups 9 KB Swings 24/16kg
Tuesday 8 December 2015
Skill Handstand Core Work WOD 15 Min Amrap 16 KB Box Step Ups 20′ @ 24/16kg 10 Box Jumps 20′ 8 Wall Balls 20/14lbs
Monday 7 December 2015
Strength Overhead Squat Re Test 1 Rm WOD Amrap 5 Mins 5 Deadlift 5 Clean 5 Front Squat 5 Push Press 5 Back Squat Rest 3 Mins X 3 Rounds