Strength/Skills
April Focus
WOD
2 X 5min AMRAPS with 1min rest between
1)
4 x ring dips
4 x Deadlift 80/60
4 x Sit ups
1min REST
2)
3 x ring dips
3 x Deadlifts
3 x Sit ups
Strength/Skills
April Focus continues
WOD
‘Fran’
Last done on 13 January 2014
Strength/Skill
April Focus
WOD
14min AMRAP
100m run
9 x Ring dips
6 x Burpee pull ups
Strength/Skill
April Focus
WOD
10-15mins to work up to your DL/Squat clean weight then:
‘Light King Kong’
3RFT
1 x Deadlift – (at 1rm weight)
2 x Ring Muscle Ups (scaling = 2 x ring dips and 1 x pull up
3 x Squat Cleans – (at 3rm weight)
4 x HSPU’s
Strength/Skill
April Focus
WOD
5RFT
15 x Box jumps 24/20
20 x KB Swings 24/16
25 x MB Sit ups 9/6
18min cut off
One class only today at 9:30am
April Focus…then
Easter Pairs WOD!!! – We’ll pair you up…be ready.
No classes today, take a break, rest your muscles and be ready to smash a wod either tomorrow morning (Saturday 19th) or come to the one class on easter Monday at 9:30am.
Strength/Skill
April Focus
WOD
12-9-6-3
Snatch 40/30
Back Squat
T2b
18min cut off
Strength/Skill
April Focus
WOD
Chipper
100 x Airsquats
80 x Sit ups
60 x DU’s
40 x Press ups
800m run
18min cut off
Strength/Skill
April Focus
WOD
‘Grace’ – that is all….15min cut off. Challenge yourself.