Wednesday 1 April
Strength Back Squat Establish 1 Rm WOD 12 Min Amrap 15 Box Jumps 24/20″ 12 Med Ball Cleans 20/14lbs 9 Wall Balls 20/14lbs
Tuesday 31 March 2015
Skill Plyometrics WOD 100 Burpee Pull Ups
Monday 30 March 2015
Mobility 10 Mins WOD- Open Workout 15.5 27/21/15/9 Calorie Row Thrusters 43/29kg There will be an alternate Wod for those not registered for the open
Thursday 26 March 2015
Strength Re Test Bench Press 1 Rm WOD 15 Min Amrap 12 Push Press 40/25kg 12 Power Snatch 40/25kg 12 Back Squat 40/25kg
Wednesday 25 March 2015
Strength Re Test 1Rm Overhead Squat WOD 3 Min Amrap/ 5 Rounds 3 Power Cleans 60/40kg 6 Push Ups 9 Air Squats Rest 1 Min between Rounds
Tuesday 24 March 2015
Skill Squat Therapy WOD 15 Min Amrap 7 Pull Ups 14 Push Ups 21 Air Squats
Thursday 19 March 2015
Strength Bench Press 5X3 @75% WOD 3 Min Amrap/ 5 rounds 3 Burpees 6 Push Ups 9 Air Squats Rest 1 Min
Wednesday 18 March 2015
Strength Overhead Squat 5X3 @ 75% 1Rm (week 5 of 6) WOD 3 Rounds For Time 25 Box Jumps 24/20″ 20 T2B 15 Power Clean 60/30kg
Thursday 12 March 2015
Classes only at 1830 & 1930 Today, Foundations at 2030 Strength Bench Press 5X3 @ 70% 1Rm WOD-Complex 15Mins 1 Clean 2 Front Squats 1 Jerk Keep weight light and focus on technique
Wednesday 11 March 2015
Classes only at 1930 & 2030 Today Strength OHS 5X3 @ 70% 3Rm WOD 12Min Amrap 20 Wall Balls 20/14lbs 20 KB Swings 24/16kg 20 Wall Ball Slams 20/14lbs