WOD 21.09.17

WOD 21.09.17

Swinging O/H Lunge (Barbell banded plate/KB either end) Find 1 rep max strict press 1 Rounds every 3 minutes 12 – 9 – 6 OHS 40/30kg Over Bar Burpees (lateral) (Work for no longer than 2mins) x3 Rounds...
WOD 20.09.17

WOD 20.09.17

Gymnastics Ladder (Written on whiteboard in the box) Athlete picks starting rung and works; goes up the ladder the following session when rung complete Wod 15 MInute Time Cap 100/85 Calorie Row 80 Double Unders 60 Wall Balls 40 KB Swings 24/16kg 20 Candlestick (feet go high face the ceiling, then roll forward on to feet, stand fully)...
WOD 19.09.17

WOD 19.09.17

7 Minute OMEM 2 Power Cleans + 2 Hang Cleans @70% Pairs (Share the Reps) 11- 1 Deadlift 100/80kg Hang Power Cluster (Focus Barbell Cycling) 60/40kg (1 Barbell change weight for each movement)...
WOD 18.09.17

WOD 18.09.17

Accessory 1 Turkish Get Ups 3sets 3 reps e/a KB Windmills 3 sets x 3 reps e/a 20 Mins Build up to Heavy Front Squat Find 1 Rep Max 10 Minutes 25 Push Ups 25 Sit Ups 1000m Run Max Burpees in the remainder of the time...