Tuesday 1st March

Skill

Virtual Shoveling

WOD

30-25-20-15-10-5

Virtal Shoveling (both directions = 1 rep) 20kg/15kg

Press ups

Why Omega 3's?

See this post by Whole 9 on why we should be supplementing with fish oils

http://whole9life.com

Monday 28th February

Strength

3-3-3-1-1-1

Weighted Pull-Ups


WOD

21-15-9

Thrusters @ 42.5kg/30kg
2 x Double unders

Below is a fantastic overview of Vitamin D by Steven Low, discuss wether you should be supplementing Vitamin D.

www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/

Wednesday 23rd February

WOD

'300'

25 Pullups

50 Deadlift @ 60kg

50 Press Ups

50 Box Jumps @ 24"

50 Floor Wipers @ 60kg

50 KB Clean & Press @ 24kg

25 Pullups

Wednesday 9th February

WOD

'Filthy Fifty'

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday 8th February

Skill

Max Height Box Jump

WOD

3min Burpee Pullups

90sec rest

2min Burpee Pullups

90 sec rest

1min Burpee Pullups

Monday 7th February

Strength

3-3-3-1-1-1 Floor Press

WOD

3 rounds

max rep press-ups

500m row

rest 90 sec between rounds

Tuesday February 1st

WOD

30 muscle ups for time