Tuesday 28 January
Strength Bench Press 5X3 WOD 12min AMRAP(as many rounds as possible) 5 X Bench Press 60/40kg 7 X Burpees 10 X press Ups
WOD Monday 27 Jan
Strength Front Squat 5X3 WOD 5 rounds for time 5 X Push Press 50/30kg 10 X Kettlebell Swing 24/16kg 10 X Box Jump 24/20″
WOD: Sat 25th Jan 2014
‘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/100 skips
WOD: Wed 22nd January 2014
Run 400m 2 rounds of 21/18/15/9 Air squats Push ups Sit ups Ring rows Run 400m
WOD: Tuesday 21st January
3 Rounds for Time 10 push press 40/20kg 15 Knees to Elbow 20 Goblet Squats