Thursday 11 February 2016
Skill Rope Climb WOD 1) 10-1 Overhead Squats 40/20kg Sprint 100m after each set Rest 2 Mins 2) 50 Wall Balls 20/14lbs
Wednesday 10 February 2016
Strength Strict Press Retest 1 Rep Max WOD Amrap 5 Mins X2 20 Pull Ups 30 Push Ups 40 Thrusters 20/15kg Rest 2 Mins Between Rounds
Tuesday 9 February 2016
Skill Handstand WOD 5 Rounds 10 Power Snatch 50/30kg 10 Box Jumps 24/20′ 3 Wall Walks
Monday 8 February 2016
Strength Front Squat Re Test 1 Rep Max WOD 18 Min Amrap 6 Power Cleans 60/35kg 8 Burpees 10 T2B
Wednesday 27 January 2016
Strength Strict Press 5X5 @ 75% WOD 3 Min Amrap X 5 Rounds 2 Mins Rest between Rounds 5 HSPU 7 Squat Cleans 50/30kg
Tuesday 26 January 2016
Skill Ring Dips ‘Tabata’ WOD 16 Min Amrap 400m Run 18 KB Swings 24/16kg 9 C2B Pull Ups
Monday 25 January 2016
Strength Front Squat 5X5 @ 75% WOD 3 Rounds 50 Air Squats 30 Box Jumps 24/20′ 10 T2B 50 Burpee Finisher
Saturday 23 January 2016
Mobility 10 Mins WOD- Partner 2 X 14 Min Amrap 5 Mins Rest Between Wods A) 35 DU’s 30 Air Squats 25 Wall Balls 20/14lbs 20 Pull Ups B)10/8 Calorie Row 8 Burpees Over Bar 6 Hang Power Cleans 60/40kg
Friday 22 January 2016
Mobility 10 Mins WOD- Partner Rebound 800m Run 100 Push Ups 600m Run 75 Squats 400m Run 50 Burpees 200m Run 25 Lunges 20/10kg OH
Thursday 21 January 2016
Skill 400 DU’s or 10 Mins Practice WOD 3 Rounds 15 Unbroken Thrusters 15 Pull Ups Rest 2 Mins Between Rounds ‘Then’ Run 1 Km 50 Push Ups 30 Sit Ups 10 Bar Hop Burpees