Saturday 2 May 2015
Mobility 10Mins WOD- ‘The Chief’ 3 Power Cleans 60/40kg 6 Push Ups 9 Squats Max Rounds in 3 Mins Repeat for 5 Rounds Rest 1 Min between Rounds
Friday 20 February 2015
Mobility 10mins WOD- Partner 16 Med Ball Shuttle Runs 20m, 20/14lbs 80 Burpees (Partner holds Squat with Med Ball) 60 Pull Ups (Partner holds Med Ball Overhead) 60 Partrner Sit Ups with Med Ball 80 Med Ball Cleans 16 Med Ball Shuttle Runs 20m, 20/14lbs
Saturday 10 January 2015
Mobility 15mins WOD- Partner for time #1 100 Wall Balls 20/14lbs #2 Pull Up Bar Hang #1 100 KB Swings 24/16kg #2 Hold Plank #1 100 Pull Ups #2 Hold Wall Sit 1km Run to Finish Each partner completes 50 reps. While 1 partner works, other partner enters static hold. Swop only when 50…
Wednesday 29 October 2014
Skill Double Unders X 400 or 10 mins Practice WOD 3 Rounds for time Run 800m 15 American KB Swings 24/16kg 15 Box Jumps 24/20″
Thursday 9 October 2014
Strength Pause Front Squat 5X5, 3secs at the bottom WOD Tabata-16 Rounds Burpee Deadlift 80/50kg Alternate between movements
Thursday 28 August 2014
Strength Deadlift 5×5@ 65% 1rm WOD 20min AMRAP 1 power Clean 60/40kg 1 Burpee Ladder Format
Friday 25 April 2014
WOD’s Foundation Friday We are going to do 4 WOD’s from the Foundation Course back to back