Thursday 10 September 2015
Skill Core Work WOD 5 Min Amrap 9 Calorie Row 6 Burpees over the Rower 5 Min Amrap 5 Pull Ups 5 Push Ups 5 Min Amrap 20 Air Squats 10 Front Squats 40/25kg 5 Min Amrap 50 Double Unders 10 Walking Lunges 20/10kg
Wednesday 9 September 2015
Strength Bench Press Re Test 1 Rm WOD- Partner Tipperary Scaled Comp 3 One athlete holding the bar in the top of the deadlift position at all times. One holds the bar while the other works, over and back in this fashion until 90 Russian swings are completed Over and back until 70 up…
Tuesday 8 September 2015
Skill Running WOD – Partner Tipperary Scaled Comp 2 4 Rounds for Time 30 Power Cleans 50/35kg 30 Box Jump Overs 24/20′ 1 Partner working at a time
Monday 7 september 2015
Strength Re Test Power Clean 1 Rm WOD- Partner Scaled comp Tipperary 1 2 Min Max Reps Front Squat 2 Min Max Reps S2OH 2 Min Max Reps Thrusters 1 Min Rest(the bar can be put down) 1 Min Max Reps Front Squat 1 Min Max Reps S2OH 1 Min Max Reps Thrusters 1…
Thursday 3 September 2015
Skill Core Work WOD 15 Mins Partner G2OH Ladder 50/25kg
Wednesday 2 September 2015
Strength Bench Press 80% X 5 87.5% X 4 95% X 3 WOD Tabata T2B Air Squat Push Up Sit Up Pull Up
Tuesday 1 September 2015
Skill Running WOD 5 Rounds 20 KB Swings 24/16kg 20 Burpees
Monday 31 August 2015
Strength Power Clean 5X5 @ 80% WOD 5 Min Amrap 5 HSPU/HRPU 1 Front Squat @75% BW 5 HSPU/HRPU 2 Front Squat 5 HSPU/HRPU 3 Front Squat etc etc Rest 5 Mins 5 Min Amrap 5 Power Cleans 75% BW 1 Rope Climb 5 Power Cleans 2 Rope Climbs 5 Power Cleans…
Saturday 29 August 2015
Mobility 10 Mins WOD – Partner Max Effort Wall Balls 5 Mins Rest 1 Min Max Effort Pull Ups 5 Mins Rest 1 Min Max Effort Air Squats 5 Mins Rest 1 Min Max Effort Push Ups 5 Mins Rest 1 Min Max Effort KB Swings 5 Mins Rest 1 Min Max Effort Sit…
Friday 28 August 2015
Mobility 10 Mins WOD- Teams of 3 30 Thrusters 40/30kg 60 Burpees 90 KB Swings 24/16kg 120 Push Ups 150 Sit Ups 180 DUs 250 Wall Balls 20/14lbs to be completed also 1 working on list, 1 doing Wall Balls Must be done in order