Tuesday 9 September 2014
Strength Test 1rm Push Press WOD 10min AMRAP 20m Run 20m Walking Lunge Rest 5mins 10min AMRAP 20m Run 20 Push Ups
Monday 8th September 2014
Strength Back Squat 5×5 @50% 1rm Push Press 5×5 @50% 1rm Skill Clean & Jerk Skills (empty Barbell) WOD 20min AMRAP 1x Clean 40/25kg 2x Front Squat 40/25kg 1x Split Jerk 40/25kg
Saturday 6 September 2014
Mobility 15mins WOD Partner 3 Rounds for Time 50 Med Ball sit-up/toss over 24″ box 40 Burpee / partner holds plank (no plank no rep) 30 Partner Squats (with a Med Ball at your backs) MB falls out penalty 5 burpees 20m Partner Carry (each partner carries buddy 20m) 10 Partner DL @50% of total…
Friday 5 September 2014
Mobility 15mins WOD 1 5 Rounds for Time Run 100m 20 Squats Rest 2 Mins WOD 2 5 Rounds for Time 15 Wall Balls 20/14lbs 15 Burpees Rest 2 Mins WOD 3 5min AMRAP 5 Pull Ups 5 Push Ups Run 1km to Finish
Thursday 4 September 2014
Strength Deadlift 5X5 WOD 5 Rounds For Time 25 Deadlifts 60/35kg 25 Ab Mat Sit Ups/GHD
Wednesday 3 September 2014
Skill/Strength Overhead Squat WOD 7 Rounds for Time 7 OHS 40/25kg 7 Bar Hop Burpees
Tuesday 2 September 2014
Strength Push Press 5X5 WOD 20min AMRAP 5 Pull Ups 10 Push Press 40/25kg 15 Thruster 40/25kg
Monday 1 September 2014
Strength EMOM 20mins 5 Dips(odd) 30sec weighted Plank hold(even) WOD Tabata Push Ups Sit Ups Pull Ups Squats
Friday 29 August 2014
Mobility-15mins WOD Teams of 4 30min AMRAP 400m Run Box Jump Overs 24/20′ Burpee Pull Ups Wall Walks Each team member will start on a different station and may not rotate to the next station until their running teammate returns
Thursday 28 August 2014
Strength Deadlift 5×5@ 65% 1rm WOD 20min AMRAP 1 power Clean 60/40kg 1 Burpee Ladder Format