Monday 12 May 2014
33 Burpee Starter Skill Squat Clean WOD 500 Double Unders/1500 skips!!!! Rest 2mins 20/15/10/5 Push Ups Sit Ups Air Squats
33 Burpee Starter Skill Squat Clean WOD 500 Double Unders/1500 skips!!!! Rest 2mins 20/15/10/5 Push Ups Sit Ups Air Squats
Mobility-15mins WOD 2 Person Relay 20 Rounds 100 M Run 3 Burpees 4 Ground-to-overhead 40/30kg 5 Wall Balls 20/14lbs *Two person team, each teammate does a total of 10 Rounds
Mobility 15mins WOD 3 Rounds for Time 10 Hang Cleans 45/30kg 20 Bar Hop Burpees 30 Wall Balls 20/14lbs
Strength Deadlift 5-3-3-1-1-1 WOD 18min AMRAP Run 200m 5 Pistols(each leg) 10 Sit Ups 15 Press Ups
Skill Forward Roll/Backward Roll WOD 12/9/6/3 Overhead Squat 30/20kg Toes to Bar Sumo Deadlift High Pull 30/20kg Weighted Step Up 20/10kg, 24/20″
Start of 30 Day Healthy Eating Challenge Height, Weight, BMI & Skin Fold Calipers Test ‘Filthy Fifty’ For time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunge 50 Knees to elbows 50 Push press 20/15kg 50 Back extensions 50 Wall ball shots, 20/14 lbs 50 Burpees 50 Double unders/150…
Mobility Monday– 20mins MetCon Wod 1: 6 Min Time Cap Run 600m Then complete as many wall balls 20/14lbs in remaining time. Rest 2 mins Wod 2: 6 Min Time Cap Run 400m Then Complete as many KB swings 24/16kg in remaining time. Rest 2 mins Wod 3: 6 Min Time cap. Run 200m Then…
Partner WOD 100 Goblet Squats 24/16kg 90 Hand Release Push Ups 80 Sit Ups 70 Pull Ups 60 Double Unders Each 50 Weighted Lunges 20/10kg 40 Thrusters 40/25kg 30 Wall Balls 20/14lbs 20 KB Swings 24/16kg 10 Burpee Box Jump Overs Each 400m Run Together Then reverse the ladder 10——100 1 person working at a…
Strength EMOM 20mins 5 Weighted Pull Ups(odd) 5 Goblet Squats(even) WOD GRIFF 2 Rounds Run 800m Run 400m Backwards Run 800m Run 400m Backwards Core Session Finisher!!
Skills Pistol Squat Candlestick Roll WOD 10min AMRAP 1 X Power Clean 60/40kg 1 X Box Jump 24/20′ 2 X Power Clean 2 X Box Jump Keep adding 1 rep each round