Friday 30 November 2015
Mobility 10 Mins WOD Foundation Friday 4 WODs from Foundation Course done back to back
Thursday 29 December 2015
Skill Rope Climbs WOD- Chipper 70 DUs 60 Air Squats 50 Pull Ups 40 Wall Balls 20/14lbs 30 Power Cleans 60/40kg 20 Thrusters 40/25kg 10 Bar Hop Burpees 5 Muscle Ups 70 DUs
Wednesday 28 October 2015
Skill Double Unders 10 Mins Practice or 400 DU’s WOD 20 C2B 20 HSPU 15 C2B 15 HSPU 10 C2B 10 HSPU 5 C2B 5 HSPU 20 Front Squat 60/30kg
Tuesday 27 October 2015
Endurance Running WOD 15 Min Amrap 3 Burpee Pull Ups 6 Squat Cleans 50/30kg 3 Wall Walks 6 Push Jerks 50/30kg
Saturday 24 October 2015
Mobility 10 Mins WOD Trainers Choice
Friday 23 November 2015
Mobility 10 Mins WOD – Cindy 20 Min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Thursday 22 October 2015
Skill Rope Climb WOD Tabata Squats Push Ups Sit Ups Wall Balls 20/14lbs Rest 1 Min Between each Movement
Wednesday 21 October 2015
Strength Back Squat- Re Test 1Rm WOD Run/Row 1000m ‘Then’ 21/15/9 Push Jerk Power Clean Back Squat
Tuesday 20 October 2015
Endurance Running WOD 5 Rounds 30 American KB Swings 24/16kg 15 Pull Ups
Monday 19 October 2015
Strength Re Test 1Rm Weighted Dip/ Pull Up WOD 16 Min Amrap Min 1: Run 200m Min 2: Push Ups Min 3: Air Squats