Thursday 27 August 2015
Core Work WOD Run 1Km Then 3 Rounds 11 SDHP 40/25kg 7 Split Jerks 40/25kg Then 1Km Run
Wednesday 26 July 2015
Strength Bench Press 80% X 2 86% X 2 92% X 2 97.5% X 2 WOD 5 Rounds 7 Thrusters 40/30kg 7 HSPUs 200m Run
Tuesday 25 August 2015
Skill Running WOD 21/15/9 OHS 40/25kg Pull Ups Wall Balls 20/14lbs
Monday 24 August 2015
Strength Power Clean 5 X 5 @ 75% WOD 2 Rounds 20 Push Press 70/40kg 100 Air Squats
Saturday 22 August 2015
Mobility 10 Mins WOD- Teams of 3 100 Deadlifts 60/40kg 80 Power Cleans 60/40kg 60 Front Squats 60/40kg 40 Jerks 60/40kg 20 Thrusters 60/40kg 1 Work, 1 Rest, 1 Skipping
Friday 21 August 2015
Mobility 10 Mins WOD-Partner 12 Burpees 12 Thrusters 40/30kg 12 Burpees 12 Power Snatch 40/30kg 12 Burpees 12 Hang Squat Cleans 40/30kg 12 Burpees 12 OHS 40/30kg
Thursday 20 August 2015
Core Work WOD 5 Rounds 10 T2B 20 OH Lunges 10/5kg 30 Push Ups
Wednesday 19 August 2015
Strength Bench Press 80% X 4 87.5% X 3 95% X 2 WOD 18Min Emom (Odd) 3 Power Snatch 50/30kg (Even) 5 Pull Ups, 3 Bar Touch Burpees
Tuesday 18 August 2015
Skill Running WOD 21/15/9 Bar Hop Burpees Power Clean 60/35kg KB Swing 24/16kg
Monday 17 August 2015
Strength Power Clean 5X5 @ 70% WOD 5 Rounds 400m Run 30 Burpee Box Jumps 24/20′ 30 Wall Balls 20/14lbs