Thursday, August 24, 2017

Friday 25th August


Snatch Balance
  • ·       3-3-3-3-3

Snatch skills

Randy

  • ·       75 Snatches for time (30/20)

Wednesday, August 23, 2017

Thursday 24th August


Handstand Holds
  • ·       5 x 1 minute

Karen

  • ·       150 Wall ball Shots (20/14)

Tuesday, August 22, 2017

Wednesday 23rd August


DT (hero WOD)

5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks


Monday, August 21, 2017

Tuesday 22nd August


Push Jerk
  • ·       2-2-2-2


Pull Ups
  • ·       4-4-4-4


4 Rounds
  • ·       15 Push ups
  • ·       12 Box jumps
  • ·       9 Toes to bar


Sunday, August 20, 2017

Monday 21st August


Overhead Squats
  • ·       3-3-3-3-3


WOD

75 Double Unders (150 skips)

5 Rounds
  • ·       15 Burpees
  • ·       15 KB Swings (24/16)
  • ·       15 OH Lunges (20/15)


75 Double Unders (150 skips)

Thursday, August 17, 2017

Friday 18th August


Squat Therapy
  • ·       Air Squat
  • ·       OHS

Kipping skills

Fran
21-15-9
  • ·       Thrusters (42/30)
  • ·       Pull Ups

Wednesday, August 16, 2017

Thursday 17th August


Arm Bar
  • ·       5 each side

Bench Press
  • ·       3-3-3-3-3

Ring Push Ups
  • ·       2-2-2-2

3 Rounds
  • ·       20m OH Lunge (15/10)
  • ·       20 Hollow rocks

Tuesday, August 15, 2017

Wednesday 16th August


Band Pull Downs
  • ·       3 x 30


Ring Pull Ups
  • ·       4 x 3


EMOM 18 mins
  • ·       2 Deadlifts
  • ·       2 Hang Power Cleans
  • ·       2 Push Jerks




Tuesday 15th August


Back Squats
  • ·       3-3-3-3-3


Weighted Pull Ups
  • ·       3-3-3-3-3


AMRAP 12 mins
  • ·       8 Deadlifts (60/40)
  • ·       12 Box Jumps
  • ·       24 Double Unders (skip 48)