Thursday 14 April 2016
Skill Running WOD 10 Min Amrap 3 Squat Cleans AHAP 5 Strict HSPU’s
Wednesday 13 April 2016
Strength Squat Clean Find 5Rm Touch and Go WOD Row 500m X 3 Minimum 3 Mins Rest Between Efforts ‘Then’ 4 Rounds 20 T2B 3 Squat Snatch 50/30kg
Tuesday 12 April 2016
Skill Burpees 7 Rounds 30 Secs Max Effort Burpees To Plate 30 Secs Rest WOD 12 Min Amrap 12 C2B Pull Ups 9 Box Jumps 30/24′ 6 G2OH 60/40kg
Monday 11 April 2016
Strength Back squat 5X5 @ 65% WOD 5 Rounds 10 Front Squats 50/35kg 10 Ring/Box Dips 10 Burpee Box Jump Overs 24/20′
Saturday 9 April 2016
Mobility 10 Mins SADISTIC SATURDAY All Wods are Partner– 45 Min Cut Off Who can Finish it !!!!! Annie 50-40-30-20-10 Double Unders Sit Ups Fran 21-15-9 Thrusters 43/30kg Pull Ups Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Grace 30 Clean & Jerks 60/43kg Nancy 5 Rounds Run 400m 15…
Friday 8 April 2016
Mobility 10 Mins WOD Teams of 3 1600m Row(divided anyway) 1 person in plank at all times 20 Wall Balls each 20/14lbs(relay) 40 Unison Sit Ups(arms interlaced) 40 Unison KB Swings 3 X 200m Sprint Relay 40 Double Dip Squats 400m Run Together
Thursday 7 April 2016
Skill Running WOD 60 KB Swings 24/16kg 100 Air Squats 50 KB Swings 80 Air Squats 40 KB Swings 60 Air Squats
Wednesday 6 April 2016
Strength Test 1 Rm Squat Clean WOD 16 Min Amrap Run 400m 40 Pull Ups/ Ring Rows Run 400m 20 C2B Pull Ups/ Jumping Pull Ups Run 400m 10 Bar Muscle Ups/ Jumping C2B Pull Ups
Tuesday April 5 2016
Skill Dumbell/KB Snatch WOD 20 Min Amrap 15 Burpees 15 Wall Balls 20/14lbs
Monday April 4 2016
Strength Test Back Squat 1Rm WOD 10 Min Amrap 3 HSPU 3 KB Swings 24/16kg 6 HSPU 6 KB Swings 24/16kg And so on….Climb the ladder Then Tabata Air Squats Rest is at bottom of the squat