Thursday 15 January 2015
Strength Pull Ups 5X5 @ 50% 1rm ‘or’ 5X5 Banded Pull Ups/Negatives WOD 17min Amrap 25 Wall Balls 20/14lbs 25 Box Jumps 24/20″
Wednesday 14 January 2015
Strength Snatch Grip Deadlift 5X5 @50% 1rm WOD 10 Rounds for Time 100m Run 10 Pull Ups 20 Air Squats
Tuesday 13 January 2015
Skill K2E/T2B WOD 21/15/9 Burpee Thruster 43/30kg T2B
Monday 12 January 2015
Skill Squat Therapy WOD Complex 50/30kg Deadlift Hang Clean Front Squat Push Press Thruster 3 Rotations, 5 Rounds If you drop the bar before 3 rotations complete there is a 3 burpee penalty. You may drop bar between rounds.
Friday 9 January 2015
Mobility 15mins WOD- Partner 100 Wall Balls 20/14lbs 100 KB Swings 24/16kg 100 Burpees 100 Pull Ups 1 partner runs 200m while team mate works. On return from run, they swop until all work is complete
Thursday 8 January 2015
Strength/Skill Pull Up Progressions Weighted Pull Ups(week 1 of 6) WOD 5 Rounds for time Run 200m 15 Deadlifts 60/40kg 10 Back Squat 60/40kg
Wednesday 7 January 2015
Strength/Skill Deadlift(week 1 of 6) WOD Emom 20mins 8 KB Swings 24/16kg(odd) 5 Burpees/5 T2B(even)
Tuesday 6 January 2015
Skill Hang/Power Clean WOD 20min Amrap 5 Push Press 50/25kg 10 Hand Release Push Ups 15 Jumping Squats
Monday 5 January 2015
Skill Squat Therapy WOD Tabata This Air Squats Push Ups Lunges Ring/Box Dips
Thursday 18 December 2014
Strength Re Test Push Press 1Rm WOD- Diane 21/15/9 Deadlifts 102/70kg Handstand Push Ups