Friday 5 August 2016
WOD 24Min AMRAP 8 C2B Pull Ups 16 Wall Balls 20/14lbs 8 Double KB Clean and Jerks 20/12kg 200m Run ROMWOD
Thursday 4 August 2016
Strength Back Squat, Establish 5RM WOD 3 Rounds for Reps 30s Front Squats 50/35kg 30s Rest 30s Push Press 50/35kg 30s Rest 30s SDHP 50/35kg 30s Rest 1min Double Unders 1min Rest
Wednesday 3 August 2016
Olympic Lifting Snatch Priority Heavy Snatch Grip Pulls from the Hang 6×4 at 115-125% of 1RM Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 11min AMRAP *5 Power Clean 85/55kg 10 HSPU 15 Toes to Bar *First round do 5 PC , then next round do 6 PC and then the one after that do 7 PC. HSPU/T2B…
Tuesday August 2 2016
WOD 30 Min Amrap 15 Burpee Box Jumps 24/20′ 300m Row/Run Rest 1 Min( Compulsary rest) Core 5 Rounds 30 secs Hollow Rocks
Saturday 30 July 2016
Mobility 10 Mins WOD- Partner 400m run 100 Burpees 90 KB Swings 24/16kgs 80 Pull Ups 70 Sit Ups 60 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 40 Thrusters 40/30kg 30 Front Squats 40/30kg 20 Push Press 40/30kg 10 Clusters 40/30kg 400m Run
Friday 29 July 2016
Olympic Lifting Snatch Priority 1 Snatch Pull + 1 Power Snatch + 1 OHS Work up to max weight (15min) WOD 3 Rounds For Time (CAP 15 Min) 30 Pull Ups 30 Push Ups 30 Thrusters 20/15kgs
Thursday 28 July 2016
Strength/Skill HSPU (A) In 10 Mins Find Max Deficit HSPU(Kipping) (B) 3 Max Effort Sets of Kipping HSPU Rest 3 Mins Between Sets WOD 2 Rounds Every 3 Mins For 15 Mins (5 Sets) 7 Deadlifts 60/42.5kg 5 Hang Power Cleans 60/42.5kgs 3 Thrusters 60/42.5kgs
Wedneasday 27 July 2016
WOD 4 Rounds for Time 200m Run 20 KB Push Press 24/16kg (Right Arm) 200m Run 20 KB Push Press 24/16kg Left Arm 1 Min Rest Between Rounds Skill Muscle Up Practice?Skill False Grip Strengthening Emom 10 Mins 5-10 False Grip Pull Ups 5-10 False Grip Ring Rows
Tuesday 26 July 2016
Strength Deadlift 7×3 7 Sets to build to heavy 3 Sets on clock 1:30,3:00,4:30,6:00,7:30,9:30,11:30 WOD Elizabeth (CAP 10Min) 21-15-9 Power Cleans 60/42.5kg Ring Dips
Monday 25 July 2016
WOD 20Min AMRAP 10 KB Snatch Right Arm 24/16kg 20m Handstand Walk/ 20 Handstand Kick Ups to Wall 10 KB Snatch Left Arm 24/16kg 20 Split Jumps (R+L = 1) Mobility ROMWOD 15 Mins