Wednesday 3 December 2014
Skill 400 Double Unders ‘or’ 10 Mins Practice WOD 10 Rounds for Time 30 Jumping Jacks 20 Squats 10 Pull Ups
Tuesday 2 December 2014
Strength Squat Clean(week 6 of 6) Retest 1 Rep Max WOD Death by Front Squats 60/40kg When Out Rest 1min 3 X 30sec Max Effort Sit Ups Rest 30sec between sets
Monday 1 December 2014
Mobility 15mins WOD Filthy Fifty Redo End of 30 day Challenge Bring on those Gainzzzz!!
Saturday 29 November 2014
Mobility 15mins WOD- Partner 2 X 200m Relay 100 Air Squats 50 Partner Push Ups(clap each others hand each rep) 2 X 200m Relay 100 Double Squat Wall Balls 20/14lbs 50 Side Wall Ball Tosses 20/14lbs 2 X 200m Relay 100 Sit Ups 50 T2B 2 x 200m relay with Wall Ball Every 5mins…
Friday 28 November 2014
Mobility 15 Mins WOD- Partner 50 Alternating Box Jumps24/20′ 25 Unison Burpees 50 KB Swings 24/16kg 25 Wall Ball Pass Over Box Sit Ups 20/14lbs 200m Leap Frog 50 Power Cleans 70/40kg 25 Unison Push Ups 50 Pull Ups 200m Walking Lunge Together
Thursday 27 November 2014
Strength Push Press 5X5 @65% 1Rm WOD Part A In a 6 minute window complete: 150 double unders 30 pullups Then, in the remaining time, AMRAP of ring muscle ups The score for this workout is total repetitions i.e, double unders + pullups + muscle ups. Rest 2:00 Part B Complete 1 clean every minute…
Wednesday 26 November 2014
Skill 400 Double Unders ‘or’ 10mins Practice EMOM 14mins 10 KB Swings 24/16kg(odd) 6 Burpees/ 6 T2B(even) WOD 12 min Amrap 3 Burpee Pull Ups 6 Squat Cleans 40/25kg 3 Wall Walks 6 Push Press 40/25kg
Tuesday 25 November 2014
Strength Squat Clean 5X5 (week 5 of 6) WOD 5 Rounds for Time 25 American KB Swings 24/16kg 25 Burpees
Monday 24 November 2014
Skill KB Snatch WOD 15min Amrap 5 Bar Hop Burpees 6 Thrusters 40/25kg 3 Wall Walks 200m Run
Saturday 22 November 2014
Mobility 15Mins WOD – Partner 25 Box Jumps 50 American KB Swings 75 Sit Ups 100 Burpees to Bumper Plate 75 Sit Ups 50 American KB Swings 25 Box Jumps ‘Then’ 1 Teammate at a time picks up bumper plate, holds overhead and walking lunges for 200m