Tuesday 16 June 2015
Skill Squat Clean WOD 15 Min Amrap 15 Box Jump 24/20′ 10 Cross Over Push Up 15 Ab Mat Sit Up
Monday 15 June 2015
Strength Re Test 1Rep Max Thruster WOD 5 Rounds 5 Thrusters 50/35kg 10 Hang Power Cleans 50/35kg 15 Ball Slams 20/14lbs
Saturday 13 June 2015
Team WOD- 5 per Team 1000 Air Squats 1000 Push Ups 1000 Sit Ups 1000 Lunges 250 Burpees 250 Box Jumps 1 Person Running at all times 1 Person Rowing at all times
Friday 12 June 2015
Mobility 10 Mins WOD- ‘Empty Bar’ 50 Snatch 20/15kg 50 Box Jumps 24/20′ 50 Clean & Jerk 20/15kg 50 Sit Ups 50 Floor Press 20/15kg 50 Push Ups 200m Run Between Sets
Thursday 11 June 2015
Skill L Sit WOD 7 Rounds for Time 7 Power Cleans 80/50kg 7 Bar Hop Burpees
Wednesday 10 June 2015
Strength Front Squats 5X3 @ 75% WOD 3 Rounds 10 HSPU/Box Push Ups 20 T2B/K2E 30Thrusters 20/15kg
Tuesday 9 June 2015
Skill Handstand WOD- Circuits Push Ups Sit Ups Squats Push Press 20/15kg Back Ext Box Jump 24/20′ Lying Hand Claps Hollow Rock Lunges Dips Oblique Curls Sprints 30sec each station X 3 Rounds
Monday 8 June 2015
Strength Thruster 5X3 @ 75% WOD 1000m Run Then 21/15/9 Thrusters 40/30kg Pull Ups
Saturday 6 June 2015
WOD- Partner 40 Mins 1000 Skips 500 Squats 250 Ab Mat Sit Ups 128 Burpees 64 Partner Clap Push Ups 32 Sprints (out + back = 1) Amrap 10 Thrusters 40/30kg 10 KB Swings 24/16kg
Friday 5 June 2015
Mobility 10 Mins WOD- Partner 100 Wall Balls 20/14lbs 90 Sit Ups 80 Burpees 70 Box Jumps 24/20″ 60 Air Squats 50 Double Unders 40 Pull Ups 30 Walking Lunges 20 Dips 10 Piggy Back Carries