Monday, 20 February 2012

Tuesday 21st February

Dynamic Effort

Box Squat 10 x 2 @ 65% 1RM


WOD

4 rounds of each

30 seconds on 30 seconds off

KB Swings
Bottom to Bottom squats
Sit-ups

Friday, 17 February 2012

Friday 17th February

Strength

3RM box squat

WOD

10 min team sled pull
Rest 5min
10 min team zercher carries

Sunday, 12 February 2012

Monday 13th February

Skill

Backward roll on rings


WOD

3 rounds

1min muscle ups
1min Power Snatch 40/30kg
1min knees to elbows
1min rest

Thursday, 9 February 2012

Friday 10th February

Strength

3RM Good Morning


WOD

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Tuesday, 7 February 2012

Wednesday 8th February

Dynamic Effort

Bench Pess 8 x 2 @ 70% 1RM

WOD

Today we celebrate Neil's Bithday with a very special team workout, get yourselves in and get involved

Monday, 6 February 2012

Sunday, 5 February 2012

Monday 6th February

Skill

Gymnastics Bridges

WOD

50 Double unders
40 Burpee Box Jumps 24"/20"
50 Double unders
30 Pullups
50 Double Unders
20 pistols
50 Double unders
10 ring HSPUs

Wednesday, 1 February 2012

Wednesday 1st February

Dynamic Effort

Bench Press 10 x 3 @ 65% 1RM

WOD

AMRAP 15 min:

5 pullups
10 ring pressups
15 double unders