Thursday 21 May 2015
Strength/Skill Snatch Progressions WOD 5 Wall Balls 20/14lbs 5 Burpees Amrap 1 Min,Rest 1 Min, 10 Rounds
Wednesday 20 May 2015
Strength Front Squat 5X5 @ 60% WOD 21/15/9 Push Up from Box 24/20′ Box Jump 24/20′ American KB Swing 24/16kg
Tuesday 19 May 2015
Skill Pistols WOD 15 Min Amrap 1 Clean 70/35kg 2 Front Squat 70/35kg 1 Jerk 70/35kg
Monday 18 May 2015
Strength Thruster 5X5 @ 60% WOD 7 Rounds 7 Power Cleans 80/50kg 30 Ab Mat Sit Ups
Saturday 16 May 2015
Mobility 15Mins WOD- Partner 150 Partner Wall Balls 20/14lbs 100 Pull Ups 50 Power Cleans 70/50kg 10 Piggy Backs 8 Wheel Barrows
Friday 15 May 2015
Mobility 15 Mins WOD- Partner Run 400m 100 Pull Ups 200 Push Ups 300 Sit Ups 400 Air Squats Run 400m
Thursday 14 May 2015
Strength Ring Dips WOD 21/15/9 Burpees OHS 40/25kg Med Ball Clean 20/14lbs 400m Run between rounds
Wednesday 13 May 2015
Strength Front Squat- Test 1 Rm Then, 5X5 @ 60% WOD 10-1 Thruster 40/25kg Push Up Sit Up
Tuesday 12 May 2015
Skill Handstand/ Handstand Walk WOD 5 Rounds for Time 20 KB Swings 16/24kg 20 Wall Balls 14/20lbs 20 Slams 14/20lbs
Monday 11 May 2015
Strength Thruster, Establish 1 Rm Then, 5X5 @ 50% WOD 12 Min Amrap 50 Air Squats 20 Pull Ups