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WOD

31 Jul WOD 1st August 2013

Posted at 22:03h in WOD 0 Comments

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Warm Up: Mobility + 3rds of Cindy Strength: Extra Mobility OR Catch Up Mon/Tue/Wed WOD: 10,9,8,7,6,5,4,3,2,1 T2B Burpees Between each round 20 DU...

30 Jul WOD 31st July 2013

Posted at 21:17h in WOD 0 Comments

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Happy Birthday Kay!!! Warm Up: 3rds 200m Run 5 x Burpees 10 x Roll Outs 15 x passovers 1 x Max Strict Pull Ups Strength: OTM for 10mins 2 x SDLHP WOD: FT 25 x...

29 Jul WOD 30th July 2013

Posted at 20:18h in WOD 0 Comments

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Warm Up: 400m Run + 3 Rds 5 x AS 10 x MC 15 x V-Ups + Mobility Handstand Practice - 1 x Max Unbroken Strict HSPU Strength: 3 RM Strict Press WOD:...

28 Jul WOD 29th July 2013

Posted at 18:18h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 10mins of DU Strength: OHS 3,3,2,2,1,1,1 WOD: 20min Time Cap 50 x hang cleans (60/42.5) * Everytime the bar touches the ground you must complete 30 double unders...

26 Jul WOD 27th July 2013

Posted at 18:46h in WOD 0 Comments

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Warm Up: 400m run + 3rds 5 x burpees 10 x tuck jumps 15 x Passovers Strength: OTM for 10mins 3 x Snatches @ 75% 1rm WOD: 23 - 17 - 11 Box Jumps Chest to Bar...

25 Jul WOD 26th July 2013

Posted at 21:51h in WOD 0 Comments

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Warm Up: 3rds 200m Run 5 x P.C/5 x F.S/5 x P.P/5 x B.S + Mobility + Rope Climbs (Long Sock!!!) Strength: Flat Bench Press 5 x 5 after each set...

24 Jul WOD 25th July 2013

Posted at 22:13h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Strength: Extra Mobility OR Catch Up Mon/Tue/Wed WOD: 40,30,20,10 Ring Dips Supine Ring Rows...

23 Jul WOD 24th July 2013

Posted at 20:10h in WOD 0 Comments

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Warm Up: 3 rds 200m run / 5 x Tuck Jumps /10 x MC / 15 x Roll Outs Handstand Practice Strength: 5 x 5 Deadlifts Increase Weight each set 3 x 8 Good Mornings WOD: 3RFT 10...

22 Jul WOD 23rd July 2013

Posted at 21:09h in WOD 0 Comments

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Warm Up: 3rds of Cindy + Mobility Kipping Practice Strength: 15mins to establish 1RM Split Jerk (from rack) WOD: 21-15-9 Single Arm Push Jerk (24/16) KB Swings...

21 Jul WOD 22nd July 2013

Posted at 16:06h in WOD 0 Comments

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Warm Up: 3rds 5 x Ring Dips / 10 x Mountain Climbers / 15 x DU + Mobility Strength: Front Squats 3,3,2,2,1,1,1 WOD: 3RFT 10 x Hang Cleans (65/40) 20 x Push Ups 40 x...

WOD

31 Jul WOD 1st August 2013

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