16/12/14

’10 things I hate about you’ WOD 45seconds work, 15 seconds rest/transition – work your way through the following 10 movements, recording total reps/cals. Row cal Ball Slam Burpees Sit ups Hand release Push up Air squat KB swings Bar row DB push press Assault bike cals B. 6minute AMRAP 1 box push 10 box…

11/12/14

Circuit – 45 seconds work, 15 seconds transition 1. DB curl + Push Press 2. Goblet Squat 3. Pull up/Ring Row 4. Bench jump over 5. Push up 6. Row 7. Med ball twist 8. Burpee box jump/step up 9. Ball shoulder toss 10. Bike 11. KB Swing 12. Sit up 13. Med ball thruster…

10/12/14

A.    Power clean & Push Jerk – build to a heavy single B.    Mini Grace – EMOM x 10 min – 3-5 touch and go Power clean & Push Jerks (50kg/30kg) C.    60 sec Wall Ws, rest 60 sec, 20 shoulder dislocates with broomstick during rest period x 2 D.   Max pull ups 2…

9/12/14

A. 5 min  – 50 sit ups, 30 ball slams, Bike for cals remainder of time Rest 2 min B. 5 min – 60 sec side plank, 15kb swing, 60 sec side plank, 15kb swing, burpees remainder of time Rest 2 min C. 5min – Heavy farmer’s carry x 2 lengths, 10 box jumps, Heavy…