Tuesday 1 March 2016
Skill Handstand/ Handstand Push Up WOD 7 Rounds 1min on/1 min off Max rep HSPUs Rest 5 Mins 50 Burpee Pull Ups
Monday 29 February 2016
Strength Strict/Weighted Pull Up 5X5 @ 55% Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 43kg. W 30kg. ‘OR’ ‘Cindy’ – 20 Min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Saturday 27 February 2016
Mobility 15 Mins Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 43kg. W 30kg.
Friday 26 February 2016
Mobility 15 Mins Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 43kg. W 30kg.
Thursday 25 February 2016
Skill Double Unders X 400 ‘or’ 10 Mins Practice WOD 50 Pull Ups 40 Sit Ups 30 Hang Cleans 40/25kg 20 Lunges 40/25kg 10 Thrusters 40/25kg
Wednesday 24 February 2016
Strength Bench Press 5X5 @60% WOD 40/25/10 Hand Release Push Ups Wall Balls 20/14lbs 1km Run to Finish
Tuesday 23 February 2016
Skill Sumo Deadlift High Pull WOD 3 Rounds 21 Front Squats 60/40kg 50 DUs
Monday 22 February 2016
Strength Strict/Weighted Pull Up 5X5 @50% WOD 5 Rounds 20 Burpees to Bar 15 Push Press 50/30kg
Saturday 20 February 2016
Mobility 10 Mins WOD- ‘Angie’ 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
Friday 19 February 2016
Mobility 10 Mins WOD 10 Mins 100 Back squats 20/15kg In remaining time Run Rest 5 Mins 5 Rounds 10 Burpees 10 Push Press 40/25kg