Tuesday 10 May 2016
Olympic Lifting 1 Clean + 1 Jerk Emom 10 Start Heavy, Finish Heavier WOD 12 Min Emom 15 K2E (odd) 10 Overhead Squat 40/25kg ‘Then’ ‘Annie’ 50/40/30/20/10 Double Unders Sit Ups
Monday 9 May 2016
Strength Back Squat 5X3 @ 85% WOD 15 Min Amrap 3 HSPU 3 KB Swings 24/16kg 6 HSPU 6 KB Swings 24/16kg Climb the ladder as far as you can in time allowed
Saturday 7 May 2016
Mobility 10 Mins WOD- Partner 5 Rounds for total reps 1 Minute Burpees 1 Minute Power Snatch 40/25kg 1 Minute Box Jumps 24/20′ 1 Minute Thrusters 40/25kg 1 Minute Pull Ups Partners Alternate Each Minute/ 1 Min on, 1 Min Rest
Friday 6 May 2016
Mobility 15 Mins WOD-‘ B-1’ 5 Rounds for Time 600 meter Run 21 Kettlebell Swings 24/16kg 15 T2B/Knees-to-Elbow 9 Ring Dips
Thursday 5 May 2016
Skill Running Gymnastics Emom until failure 15 Unbroken Chest to Ground Push Ups WOD Emom until failure 7 Unbroken Thrusters Start with an empty bar, add 5/2.5kg every minute until failure
Wednesday 4 May 2016
Strength Squat Clean 5X5 @75% WOD Amrap 18 Mins 30 Push Jerk 40/25kg 35 Bar Facing Burpees 200m Run
Tuesday 3 May 2016
Strength Back Squat 5X5 @ 80% Gymnastics 5 Min Amrap As many unbroken sets of 10 T2B as possible Rest as needed WOD 3 Rounds 15 Front Squats AHAP 20 Pull Ups
Saturday 30 April 2016
Mobility 10 Mins WOD- ‘Barbara’ 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest Time each round. Score is total time to complete the workout. Write time each round is completed in on the board.
Friday 29 April 2016
Mobility 10 Mins WOD- ‘Air Force’ 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Weight 40/30kg Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next…
Thursday 28 April 2016
Skill Running WOD Emom 7 Mins 5 Touch and Go Power Cleans AHAP ‘Then’ Death by Front Squats 40/25kg Every Min Add 2 Reps Until Failure