Thursday 09/03/17
Strength Back Squat 4×8 @75% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00 WOD 7Min AMRAP 10 Front Rack Lunge 70/47.5 10 Dumbell Push Press 22.5/12.5
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Wednesday 08/03/17
WOD For Time (18 Min Cap) Run 800m 42 Wall Balls 8/6 21 KB Swings 24/16 Run 600m 30 Wall Balls 8/6 15 KB Swings 24/16 Run 400m 18 Wall Balls 8/6 9 KB Swings 24/16 ROMWOD TO FINISH
Tuesday 07/03/17
Wod 10min AMRAP 7 Deadlifts 120/80 3 Burpee Bar Pull Up Skill Emotm 10mins 3 Bar Muscle Up+30 Double Unders
Monday 06/03/17
Strength Snatch 15 Mins Build to 1RM 1 Full Snatch + 1 Hang Snatch Wod 3rft (CAP 14min) 21Toe To Bar 15 OHS 52.5/35 90 Double Unders
Friday 03/03/17
Wod 18 Minute Amrap 30 KB Swings @ 24/16 20 Box Jump Overs 10 HSPU Mobility To Finish
Thursday 02/03/17
Strength 5×5 Strict C2B (0:00, 1:30, 3:00, 4:30, 6:00) Wod 15 Minute Amrap 50 Wall Balls @ 8/6 400m 30 OHS @ 42.5/30
Wednesday 01/03/17
Strength Overhead Squat 3×12 @70% of 1RM (0:00, 3:00, 6:00) Wod For time (CAP 12min) 100 Double Unders 25 HR Push ups 80 Double Unders 20 HR Push Ups 60 Double Unders 15 HR Push Ups 40 Double Unders 10 HR Push Ups 20 Double Unders 5 HR Push Ups
Tuesday 28/02/17
Wod 3 Rounds For Time 800m Run 10 C2B Pull Ups 12 Thrusters 60/42.5 Core 3 Rounds 20 Med Ball SU 20 Russian Twists (Med Ball) 20 Moving Hollow Rocks Rest 90 Seconds between sets
Monday 27/02/17
Wod 3rft (CAP 15min) 30 Toe To Bar 15 Deadlifts 120/80 15 Over Bar Burpees Strength EMOM 10 mins 3-6 Box Muscle Ups
Friday 24/02/17
Strength Clean and Jerk Build to Heavy Complex in 15min 2 Deadlift + 2 Squat Cleans + 2 Jerks WOD For time (CAP 9min) 90 Double Unders 15 Clusters 60/42.5 60 Double Unders 10 Clusters 60/42.5 30 Double Unders 5 Clusters 60/42.5