Saturday 15 August 2015
Mobility 10 Mins WOD- Partner 120 Wall Balls 20/14lbs (Hold KB) 120 KB Swings 24/16kg (Hold WB) 120 Med Ball Cleans 20/14lbs (Hold KB) 120 Burpees (Hold WB) 100 DUs each 1 Working, 1 Lunging with object
Friday 14 August 2015
Mobility 10 Mins WOD 50-40-30-20-10 30 DUs 50 Lunges 20/10kg Plate 50 Push Ups 50 Sit Ups 30 DUs 40… 40… 40…. 30 DUs 30..
Thursday 13 August 2015
Core Work WOD 20Min Amrap 200m Run 8 C2B Pull Ups 8 Front Squats 45/30kg 8 HSPUs
Wednesday 12 August 2015
Strength Bench Press 80% X 2 86% X 2 92.5% X 2 WOD 5 Rounds 12 Push Press 50/35kg 20 Box Jump Overs 24/20′ 30 Sit Ups
Tuesday 11 August 2015
Skill Running WOD 5 Rounds 20 KB Swings 24/16kg 20 Goblet Squats 24/16kg 20 Russian Twists 24/16kg 20 Back Extensions
Monday 10 August 2015
Strength Power Clean 5X5 @ 65% WOD 5 Rounds of 2 Min Amrap 5 Squat Cleans 70/40kg 10 Pull Ups 10 Box Jumps 24/20′ 2 Mins Rest Between Rounds
Saturday 8 August 2015
Mobility 10 Mins WOD- Parner Rebound Chipper 50 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 50 Push ups 50 Lying Hand Claps 50 Thrusters 20/15kg 50 Push Press 20/15kg 100 walking Lunges Run 1 Mile
Friday 7 August 2015
Mobility 10 Mins WOD- Badger 3 Rounds 30 Squat Cleans 45/30kg 30 Pull Ups 800m Run
Thursday 6 August 2015
Core Work WOD 5-1 Thrusters 40/30kg & Push Ups Rest 1 Min 5-1 Power Cleans 60/40kg & HSPU’s Rest 1 Min 5-1 Push Press 50/35kg & Burpees
Wednesday 5 August 2015
Strength Bench Press Test 1 Rep Max WOD 3 Rounds for Time 20 Burpees 400m Backwards Run 13 Power Snatch 50/30kg