Saturday 2 April 2016
Mobility 10 Mins Hero Wod – ‘Murph’ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile
Friday April 1 2016
Mobility 10 Mins WOD- Partner 100 Wall Balls 20/14lbs 100 Burpees 100 KB Swings 24/16kg 100 Pull Ups 1 Partner runs 200m while team mate works. On return from run they swap until all work is done.
Thursday 31 March 2016
Skill Running WOD 1 Min Max Box Jumps 24/20″ X5 Rounds Rest 1 Min Between Rounds ‘Then’ 3 Rounds 20 Hand Release Push Ups 20 Thrusters 40/30kg 100ft Walking Lunge
Wednesday 30 March 2016
Strength Bench Press Re Test 1 Rm WOD Amrap 20mins 10 Squat Snatch 40/25kg 15 KB Swing 24/16kg 200m Run
Tuesday 29 March 2016
Skill Broad Jumps Lateral Jumps(Tabata) WOD 5 Rounds 10 Sumo Deadlift High Pulls 40/30kg Max Unbroken T2B/ K2E
Tuesday 15 March 2016
Strength Bench Press 5X5 @75% WOD 3 Rounds 1 Min Max Double Unders Rest 1min between Rounds Then 5 Rounds 10 Thrusters 40/30kg Run 400m
Thursday 10 March 2016
Skill Split Jerk WOD- ‘Jack’ 20 Min Amrap 10 Push Press 50/30kg 10 KB Swings 24/16kg 10 Box Jumps 24/20′
Wednesday 9 March 2016
Strength Bench Press 5X5 @ 70% WOD 100 DUs/300 Skips 50 Air Squats 40 Push Ups 30 KB Swings 24/16kg 20 Pull Ups 400m Run 20 Pull Ups 30 KB Swings 24/16kg 40 Push Ups 50 Air Squats 100 DUs/300 Skips
Tuesday 8 March 2016
Skill Power Snatch WOD 20 Min Amrap 10 Burpees 1 Bear Complex AHAP (1 Power Clean,1 Front Squat,1 Push Press,1 Back squat,1 Push Press)
Monday 6 march 2016
Mobility 15 Mins WOD- Open Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115…