Tuesday 27 january 2015
Skill Sumo Deadlift High Pull WOD 21/15/9 Sumo Deadlift High Pull 40/25kg Pull Ups Lunge 20/10kg Overhead
Monday 26 January 2015
Skill – Corework 3mins L Sit 50 GHD Sit Ups 1 Min Plank Hold X 3 3 X 30secs Max Effort Sit Ups WOD 10 Rounds for time Run 100m 10 Burpee Box Jumps 24/20′
Saturday 24 January
Mobility 15mins WOD- Partner Chipper 100 Burpees 90 Pull Ups 80 Sit Ups 70 Squats 60 Lunges 10/5kg Plate OH 50 Thrusters 40/25kg 40 Front Squat 40/25kg 30 Push Press 40/25kg 20 Squat Cleans 40/25kg 10 Rope Climbs/Wall Walks
Friday 23 January 2015
Mobility 15mins Partner Wod ‘Batman & Robin’ 26min Amrap A runs 400m B does Amrap Hang Power Clean 60/40kg Switch & repeat A runs 400m B does Amrap Back Squats 60/40kg Switch & repeat A runs 400m B does Amrap DU’s Switch & repeat A runs 400m B does Amrap Burpees…
Thursday 22 January 2015
Strength Pull Ups 5X5 @ 60% 1Rm ‘or’ 5X5 on bands/negatives WOD Emom 16mins (odd) 12 KB Swings 24/16kg (even) 6 Burpees & 4 T2B
Wednesday 21 January 2015
Strength Deadlift 5X5 @ 75% 1Rm WOD Amrap 20mins 10 Med Ball Cleans 20/14lbs 10 Med Ball Push Ups 10 Med Ball Thrusters 20/14lbs 10 Med Ball Sit Ups
Tuesday 20 January 2015
Skill Med Ball Clean WOD 7 Rounds for Time 12 Push Press 50/30kg 15 Front Squat 50/30kg
Monday 19 January 2015
Skill Squat Therapy WOD 21/15/9 American KB Swing 24/16kg Wall Ball 20/14lbs Burpee
Saturday 17 January 2015
Mobility 15mins WOD- ‘Airforce’ Emom 4 Burpees In remaining time: 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats One mile buy in, One mile buy out.
Friday 16 January 2015
Mobility 15mins WOD 10-9-8-7-6-5-4-3-2-1 Power Clean 60/40kg 1 round of Cindy after each set