Thursday 15 May 2014
Skill Kipping Pull Up WOD 5 Rounds for Time 11 Power Cleans 60/40kg 7 Burpee Pull Ups Run 400m
Wednesday 14 May 2014
Strength OHS 5X5 WODChelsea EMOM 30mins 5 Pull Ups 10 Push Ups 15 Air Squats
Tuesday 13 May 2014
Strength Back Squat 5X5 WOD 3 Rounds 1min Thrusters 40/30kg 1min Burpees 2mins rest between rounds
Monday 12 May 2014
33 Burpee Starter Skill Squat Clean WOD 500 Double Unders/1500 skips!!!! Rest 2mins 20/15/10/5 Push Ups Sit Ups Air Squats
Saturday 10 May 2014
Mobility-15mins WOD 2 Person Relay 20 Rounds 100 M Run 3 Burpees 4 Ground-to-overhead 40/30kg 5 Wall Balls 20/14lbs *Two person team, each teammate does a total of 10 Rounds
Friday 9 May 2014
Mobility 15mins WOD 3 Rounds for Time 10 Hang Cleans 45/30kg 20 Bar Hop Burpees 30 Wall Balls 20/14lbs
Thursday 8 May 2014
Strength Deadlift 5-3-3-1-1-1 WOD 18min AMRAP Run 200m 5 Pistols(each leg) 10 Sit Ups 15 Press Ups
Wednesday 7 May 2014
Skill Forward Roll/Backward Roll WOD 12/9/6/3 Overhead Squat 30/20kg Toes to Bar Sumo Deadlift High Pull 30/20kg Weighted Step Up 20/10kg, 24/20″
Tuesday 6 May 2014
Start of 30 Day Healthy Eating Challenge Height, Weight, BMI & Skin Fold Calipers Test ‘Filthy Fifty’ For time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunge 50 Knees to elbows 50 Push press 20/15kg 50 Back extensions 50 Wall ball shots, 20/14 lbs 50 Burpees 50 Double unders/150…
Monday 5 May 2014
Mobility Monday– 20mins MetCon Wod 1: 6 Min Time Cap Run 600m Then complete as many wall balls 20/14lbs in remaining time. Rest 2 mins Wod 2: 6 Min Time Cap Run 400m Then Complete as many KB swings 24/16kg in remaining time. Rest 2 mins Wod 3: 6 Min Time cap. Run 200m Then…