Wednesday 17 December 2014
WOD 1- Grace 30 Clean & Jerks 60/42.5kg WOD 2- Helen 3 Rounds for Time Run 400m 21 KB Swings 24/16kg 12 Pull Ups
Tuesday 16 December 2014
Skill Snatch Practice WOD- Nancy 5 Rounds for Time Run 400m 15 Overhead Squats 43/30kg
Monday 15 December 2014
Strength Overhead Squat WOD- Lynne 5 Rounds for Max Reps(no time limit) Bench Press Bodyweight Pull Ups
Saturday 13 December 2014
Mobility 15Mins Kelly 5 Rounds for Time Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs
Friday 12 December 2014
Mobility 15mins WOD- Chelsea EMOM 30Mins 5 Pull Ups 10 Push Ups 15 Squats
Thursday 11 December 2014
Strength Push Press 3X5 @ 75% 1Rm (week 5 of 6) WOD- Elizabeth 21-15-9 Cleans 60/42.5kg Ring Dips
Wednesday 10 December 2014
WOD 1- Annie 50-40-30-20-10 Double Unders Sit Ups WOD 2- Nicole 20min Amrap Run 400m Max Rep Pull Ups Score is total number of pull ups completed
Tuesday 9 Decmber 2014
Skill Candlestick Roll Pistols WOD- Karen 150 Wall Balls 20/14lbs
Monday 8 December 2014
Strength Overhead Squat Establish 3 Rep Max(week 1 of 6) WOD- Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Complete all reps of each exercise before moving on to the next
Thursday 4 December 2014
Strength Push Press 5X5 @ 70% 1RM (week 4 of 6) WOD 3 Rounds 40 Sit Ups 30 H2H KB Swings 24/16kg 20 KB Snatch(10 Each Hand)24/16kg 10KB Thrusters 24/16kg