Monday 14 July 2014
Skill Hold L Sit for 5 mins Core 4 Rounds 10 Plank Builder 20 Sit Ups WOD 10 Rounds for Time 15 Wall Balls 20/14lbs 15 Burpees
Saturday 12 July 2014
Mobility 15mins WOD Partner 20 Deadlifts 100/50kg Run 400m 20 KB swings 24/16kg Run 400m 20 OHS 40/30kg Run 400m 20 Burpees Run 400m 20 Pull Ups Run 400m 20 Box Jumps 24/20′ Run 400m 20 Power Cleans 70/40kg Run 400m Each athlete does all movements 1 working at a time Must run together
Friday 11 July 2014
Strength Squat Complex 5 Rounds Building 5 Front Squat 5 Back Squat 5 Front Rack Lunge 2 mins rest between rounds WOD 3 Rounds 1min Max Pull Ups 1min Max Burpees 1min Max DU’s Rest 2 mins between rounds
Thursday 10 July 2014
Skill T2B/K2E WOD 10 Push Press 60/35kg 20 T2B 30 Wall Balls 20/14lbs 40 Double Unders 200m Med Ball Carry 40 Double Unders 30 Wall Balls 20 T2B 10 Push Press
Wednesday 9 July 2014
Strength 3 Rounds Bench Press Burn Out 50/25kg WOD Ascending Ladder 1 Power Clean 60/40kg 1 Box Jump 24/20′ 2 Power Cleans 2 Box Jump 3…. 3 etc
Tuesday 8 July 2014
Strength Back Squat 5-3-2-2-1 WOD 20min AMRAP 5 HSPU/HRPU 10 Push Press 50/30kg 15 Sit Ups
Monday 7 July 2014
Skill Pistols WOD 10-1 Pull Ups Burpees KB Swings 24/16kg Run 200m after each round
Saturday 5 July 2014
SURPRISE
Friday 4 July 2014
Mobility-15mins WOD 15min AMRAP 5 Deadlift 5 Power Clean 5 Front Squat 5 Push Press 5 Thrusters 1km Run to Finish Weight-43/30kg
Thursday 3 July 2014
Strength EMOM 20mins Farmers Carry 1min(odd) Plank 30secs(even) WOD 7 Rounds for Time 7 Pull Ups 7 OHS 40/20kg