Tuesday 17 June 2014
Strength Back Squat 5X5 building each set WOD 18min Ladder 1 Power Clean 65/40kg 1 Deadlift 65/40kg 2 2 3 3 4 etc
Strength Back Squat 5X5 building each set WOD 18min Ladder 1 Power Clean 65/40kg 1 Deadlift 65/40kg 2 2 3 3 4 etc
Skill Double Under Practice 10mins 5mins of 30secs on/30 secs off WOD 3 Rounds 1min Rest between Rounds 1min Burpees 1min Thrusters 40/30kg 1min Wall Balls 20/14lbs
Crossfit Battle of the West Beach Fun & Games Surfing BBQ Late Night Festivities
Skill Snatch WOD 30min AMRAP 10 HSPU/HRPU 20m Walking Lunge 10/15kg Overhead 30 Box Jump Overs 40 Pull Ups 50 Air Squats
Strength Back Squat 3-3-2-2-2-1-1 WOD TABATA Pull Ups Push Ups Sit Ups Air Squats
Strength Thruster 9 X 5 50/35kg WOD Open Workout 11.5 20min AMRAP 5 Power Clean 65/40kg 10 T2B 15 Wall Balls 20/14lbs
Skill/Strength Overhead Squat 5X5 WOD 5 Rounds for Time 10 OHS 40/20kg 10 HRPU 10 Sit Ups + Back Ext + Oblique Curls 200m Run
Strength EMOM 20mins 5 Chin Ups(odd) 5 Back Squat @50% 1RM(even) WOD 10/9/8/7/6/5/4/3/2/1 Jumping Squats Strict Chin Ups Med Ball Push Ups T2B/K2E Burpees
Team WOD 4 per Team 2 people skipping at all times 100 Burpees 200 Wall Balls 300 Pull Ups 200 Wall Balls 100 Burpees Then 100 T2B/K2E 200 Weighted Lunge 20/10kg 300 Sit Ups 200 Weighted Lunge 20/10kg 100 T2B/K2E Finish with 1km Run Together
Mobility Yoga Tune Up Balls WOD For Time 60 Wall Balls 20/14lbs 50 Pull Ups 40 Box Jump Overs 24/20′ 30 Ring/Bench Dips 20 HSPU/HRPU 10 Muscle Ups/200m Farmers Carry 48/32kg