Monday 5 October 2015
Strength Weighted Pull Up/Dip 5X3 Dips @ 70% 5X3 Pull Ups @ 75% WOD 12 Min Amrap 15 Front Squats 50/30kg 12 Bar Hop Burpees 9 T2B
Saturday 3 October 2015
Mobility 10 Mins WOD- Teams of 3 100 Burpees 100 Thrusters 40/30kg 100 Push Ups 100 Sit Ups 100 Box Jumps 24/20′ 100 Push Press 40/30kg 1km Run to Finish 2 Working, 1 Resting, All Do Run Together
Friday 2 October 2015
Mobility 10 Mins WOD- Partner- For Reps Box Jumps 24/20′ Wall Balls 20/14lbs T2B Push Ups Squats Lying Hand Claps Sit Ups Push Press 20/15kg While 1 partner runs 200m,other partner performs movement Both athletes do both movements
Thursday 1 October
Skill Rope Climb Core Work WOD 7 Rounds 6 Push Press 50/30kg 11 HR Push Ups 21 Double Unders
Wednesday 30 September 2015
Strength Back Squat 5X5 @70% WOD Partner Grace 30 Clean And Jerks for Time 1-1, until 30 reps each reached Tabata- Squat/Push Up/ Burpee
Tuesday 29 September 2015
Endurance Running WOD 3 Rounds 7 Thruster 50/35kg 12 Deadlifts 50/35kg 17 Bar Hop Burpees
Monday 28 September 2015
Strength Weighted Pull Up 5X3 @ 70% Weighted Dip 5X3 @65% WOD 5 Rounds 21 Box Jumps 24/20′ 15 Weighted Lunge 20/10kg 9 T2B
Saturday 26 September 2015
Mobility 10 Mins WOD ‘MURPH’
Friday 25 September 2015
Mobility 10 Mins WOD Run/Row 1000m 90 Double Unders 80 Abmat Sit Ups 70 HR Push Ups 60 Wall Balls 20/14lbs 50 Hang Power Cleans 40 Push Press 30 Split Jerk 20 Burpee 10 Pull Ups
Thursday 24 September 2015
Skill Core Work Rope Climb WOD 20 Min Amrap Deadlift -1 Clean -1 Front Squat -1 Jerk -1