Saturday 7 February 2015
Mobility 10mins WOD- Partner 30min Amrap Each Partner works for 1 min then swops 30secs Air Squats 30secs Push Ups Score is combined max reps
Friday 6 February 2015
Mobility 10mins WOD- Partner Mc Flurry 400m Run 21 Power Cleans 60/40kg 21 Pull Ups 400m Run 15 Thrusters 40/25kg 15 Pull Ups 400m Run 9 Power Cleans 60/40kg 9 Pull Ups 400m Run
Thursday 5 February 2015
Strength Weighted Pull Up 5X5 @ 75% 1 Rm ‘or’ 5X5 on bands/negatives(week 5) WOD 7 Rounds for Time 5 Snatch(light weight) 10 Burpees
Wednesday 4 February 2015
Strength Deadlift 5X5 @ 85% 1Rm (week 5) WOD 20min Amrap 200m Run 12 Wall Balls 20/14lbs 12 Deadlifts 60/30kg
Tuesday 3 February 2015
Skill Handstand/Handstand Walk WOD 5 Rounds for Time 25 Box Jumps 24/20′ 25 Pull Ups
Monday 2 February 2015
Skill L Sits WOD Emom 12mins (odd)12 American KB Swings (Heavy) (even)8 Burpees 4X50m Partner Relay 5 Rounds for time 5 Push Ups 10 Pull Ups 15 squats
Saturday 31 January 2015
Mobility 15mins WOD- Teams of 4 25 Team Burpees(in unison) 400m Run 200 Air Squats(2 working) 200 Push Ups(2 working) 400m Run 200 Box Jumps 20′(2 working) 200 Lunges 10/5kg OH(2 working) 400m Run 100 Wall Balls 20/14lbs(2 working) 100 Pull Ups(2 working) 400m Run 200 Sit Ups(2 working) 200 T2B/K2E(2 working) 400m Run…
Friday 30 January 2015
Mobility 15mins WOD- Partner ‘Triple Threat’ 1) 5mins Max Distance with Weight 2) Max Air Squats 3mins Rest 1) 5mins Row for Distance 2) Max Rep KB Swings 24/16kg 3mins Rest 1) 5mins Run for Distance 2) Max Rep wall Balls 20/14lbs
Thursday 29 January 2015
Strength Weighted Pull Ups 5X5 @70% 1Rm ‘or’ 5X5 on bands/negatives WOD Rebound Chipper 50 KB Swings 24/16kg 40 Sit Ups 30 Pull Ups 20 Cleans 40/25kg 10 Burpees
Wednesday 28 January 2015
Strength Deadlift 5X5 @ 80% 1Rm WOD- ‘Fight Gone Bad’ 3 Rounds- 1min each station Wall Balls 20/14lbs Sumo Deadlift High Pull 35/25kg Box Jump 20′ Push Press 35/25kg Row for Calories