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18/9/15

A. EMOM x 10 mins 3-5 Heavy TnG Power Cleans B. 5 rounds 5 ring dips 10 thrusters @ 50kg/35kg 15 cal row

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17/9/15

A. 15 min rope climb tech work/ play – challenge those that already have rope climb. B. 30 minute partner wod AMRAP 100 Burpees 100 Box Jumps 10 lap bear crawls 100 mountain climbers 100 Abmat Sit ups

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16/9/15

A. Test Max HSPU unbroken + STRICT B. 10 min AMRAP 30 double unders 10 pistols – total (5 each leg) 1 MU/ or 5 C2B Pull ups + 5 ring dips C. 30:30 on:off x 5 Weighted plank on elbows

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15/9/15

’10 things I hate about you’ WOD 45:15 AMRAP each movement Row cal Hand release Push up Air squat Bar row Sit ups KB swings Burpees DB push press Ball Slam Assault bike cals

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14/9/15

A. 15 mins to find 20RM Back Squat – Record result B. 20 min to find 1RM Squat Snatch  – Record Result C. 1 min assault bike for max cals 3 min rest 1 min assault bike for max cals Record total cals.

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11/9/15

For time –  Filthy 50 (amended GHD back extension to KB swings) 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings @ 24/16 50 Walking Lunge 50 Knees to elbows 50 Push press @ 20kg 50 KB Swings 50 Wall ball 10/6kg 50 Burpees 50 Double unders 

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10/9/15

30:30:30:30 Stations x 4 rounds    Station 1:  Skip Ball Slam Renegade Row   Station 2: Row Russian Twist Plyo Lunge   Station 3: Bike Sassy Squat Sit ups  

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9/9/15

A1. Weighted Pistols 3 reps A2. HSPU Deficit 3 reps A3. AMRAP Muscle up / C2B/ Pull Up  x 4   B. Every 20 Sec x 10 mins 1 C&J  @ Moderate Weight    C. EMOM: Odd / Even 10 mins  Odd: FLR with reach Even: KB Farmers Hold

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8/9/15

A. 5 x 5 Strict Press  B. Row/Ride 60 seconds at 80-90%  30 Seconds air squats  1.5 min rest x 6 rounds C. 6 min in partners 1 person to work AFAP while other is resting then swap. 8 Burpee Box Jumps 8 Wall Balls 

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