Author: admin

Strength Strict press 15mins to reach 3rm strict press off racks WOD 400m Run then: 3Rounds 10 x Pull ups 10 x Ground to Overhead 40/30 10 x Burpee Box

Strength/Skill Max Plank Max Press ups x 3 with 1min rest between sets Max unbroken DU’s (3mins) WOD 50.40.30.20.10 Sit ups KB Swings 24/16 15min cut off

Strength/Skill 15mins to reach 3rm Backsquat WOD 4 x 3min AMRAPS with 1min rest between 3 x Deadlifts 100/70 4 x Burpees 5 x Airsquats

Strength/Skill 5 x 5 Front Squat WOD ‘Diane’ 21.15.9 Deadlift 100/70 HSPU’s 15min cut off 

Strength/Skill Farmers Carry for distance – choose from either 12/16/24kg kb’s (one in each hand) and walk max 10m lengths in box until you must place the Kbs down….15mins for

Strength/Skills HSPU Progressions then max strict consecutive HSPU’s followed with max kipping WOD 30 x DU buy in (120singles) 800m run 12 x Push Press 40/30 400m run 12 x Push

Strength/Skill Overhead squat mobility, then 6 x 3 only building to a weight without losing form and maintaining depth. WOD 12 Minutes to complete 3 Rounds: 3 x Power Cleans

Strength/Skill Hang Snatch Technique then 5 x 5 hang snatch (no press outs) WOD 4RFT 40 Double Unders (120 singles) 20 Goblet Squats 24/16 10 Burpee box jumps 24/20 14min

Strength/Skill Squat Therapy and Mobility Tabata Airsquats WOD 10.9.8.7.6.5.4.3.2.1. Wall Balls 9/6 Hang Cleans 60/40 Box Jumps 24/20 (100m run is the full stop including one to finish) 17min cut

Strength/Skill Pull up drills and practice WOD ‘Nicole’ – Last done on 21 January 2014