Friday 12 December 2014
Mobility 15mins WOD- Chelsea EMOM 30Mins 5 Pull Ups 10 Push Ups 15 Squats
Mobility 15mins WOD- Chelsea EMOM 30Mins 5 Pull Ups 10 Push Ups 15 Squats
Strength Push Press 3X5 @ 75% 1Rm (week 5 of 6) WOD- Elizabeth 21-15-9 Cleans 60/42.5kg Ring Dips
WOD 1- Annie 50-40-30-20-10 Double Unders Sit Ups WOD 2- Nicole 20min Amrap Run 400m Max Rep Pull Ups Score is total number of pull ups completed
Skill Candlestick Roll Pistols WOD- Karen 150 Wall Balls 20/14lbs
Strength Overhead Squat Establish 3 Rep Max(week 1 of 6) WOD- Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Complete all reps of each exercise before moving on to the next
Strength Push Press 5X5 @ 70% 1RM (week 4 of 6) WOD 3 Rounds 40 Sit Ups 30 H2H KB Swings 24/16kg 20 KB Snatch(10 Each Hand)24/16kg 10KB Thrusters 24/16kg
Skill 400 Double Unders ‘or’ 10 Mins Practice WOD 10 Rounds for Time 30 Jumping Jacks 20 Squats 10 Pull Ups
Strength Squat Clean(week 6 of 6) Retest 1 Rep Max WOD Death by Front Squats 60/40kg When Out Rest 1min 3 X 30sec Max Effort Sit Ups Rest 30sec between sets
Mobility 15mins WOD Filthy Fifty Redo End of 30 day Challenge Bring on those Gainzzzz!!
Mobility 15mins WOD- Partner 2 X 200m Relay 100 Air Squats 50 Partner Push Ups(clap each others hand each rep) 2 X 200m Relay 100 Double Squat Wall Balls 20/14lbs 50 Side Wall Ball Tosses 20/14lbs 2 X 200m Relay 100 Sit Ups 50 T2B 2 x 200m relay with Wall Ball Every 5mins…