• Friday 29/11/13

    Friday 29/11/13

    Warm Up 2Rounds – 5min 10 Broomstick good morning press 10 Broomstick thrusters Strength Deadlift – 25Min 2-2-2-2-2 WOD 8Min AMRAP 6 Deadlift 50/35kg 8 Power clean 10 Shoulder to Overhead Mobililty Hamstring (on back with band on foot) 60sec ES x2 Glute Stretch 60secs ES x2  

  • Thursday 28/11/13

    Thursday 28/11/13

    Warm Up 10Mins 1Km Jog WOD#1 4Rounds – 12Min cap 200M run 10 Burpee 10 Push up rest 5 Min WOD#2 10Min AMRAP 5-10-15-20-25—– Wall balls Med ball sit up Mobility Groin stretch 60secs x2 Hamstring 60sec 60secs ES x2  

  • Wednesday 27/11/13

    Wednesday 27/11/13

    Warm Up 2 Rounds – 10Min 2 Lengths gym bear crawl 10 Sit ups 5 Pull ups Skill/Strength 25mins Turkish get up Technique Then – Turkish Get UP 2-2-2 (Each Side) WOD 8Min AMRAP 8 Power Snatch 40/30kg 6 Overhead Squat 4 High box jump CF Fundamentals Warm Up Power Snatch OHS CFf WOD 8Min