Monday 30 November 2015
Strength OHS 5X5 @ 65% 1Rm WOD 15 Min Ascending Ladder 1 Power Clean 60/40kg 1 Bar Hop Burpee 2 Power Clean 2 Bar Hop Burpee 3… 3…
Saturday 28 November 2015
Mobility 10 Mins WOD- Partner ‘Lumberjack 20’ 20 Deadlifts 100/60kg 400m Run 20 KB Swings 24/16kg 400m Run 20 OHS/Front Squat 50/30kg 400m Run 20 Burpees 400m Run 20 C2B Pull Ups 400m Run 20 Box Jumps 24/20′ 400m Run 20 Squat/Power Cleans 60/40kg 400m Run Each Partner does full 20 reps, can…
Friday 27 November 2015
Mobility 10 Mins WOD- Partner Run 400m 80 Squats 80 KB Swings 24/16kg 80 Wall Balls 20/14lbs 80 Pull Ups 80 Sit Ups 80 Lunges Run 400m 1 Working, 1 Resting, both team mates do total reps
Thursday 26 November 2015
Strength Squat Clean 5X5 @ 65% WOD 50 Back Squat 40/25kg 40 Pull Ups 30 Push Press 40/25kg 50 Front Squat 40/25kg 40 Pull Ups 30 Push Press 40/25kg
Tuesday 24 November 2015
Skill Handstand Core Work WOD Run 1000m ‘Then’ 10 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats
Wednesday 25 November 2015
Skill 400 DU’s or 10 Mins Practice WOD 5 Rounds for Time 21 KB Swings 24/16kg 21 Push Ups 21 Sit Ups
Monday 23 November 2015
Strength OHS 5X5 @ 60% 1Rm WOD 17 Min Amrap 200m Run 12 T2B 12 Thruster 40/25kg
Saturday 21 November 2015
Moblity 10 Mins WOD- Partner 400m Run 50 Wall Balls 20/14lbs 400m Run 50 Burpees 400m Run 50 Push Press 40/25kg 400m Run 50 T2B 400m Run 50 Thrusters 40/25kg
Wednesday 18 November 2015
Skill 400 DUs or 10 Mins Practice WOD- ‘Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
Tuesday 17 November 2015
Skill Handstand & Core Work WOD 10-1 Thruster 40/30kg Pull Ups Sit Ups