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WOD -
Tue 26th Sep
26
Sep17

Warm Up

Mobility

A: With A Tekker Work Up 2 70% Pwr Clean
EMOMx6 2 Pwr Clean T&Go Rest 5 Secs 1 Pwr Clean

B: 5RDs Alternating Pull Up and Farmers Walk
Work On Max Strict Pull Ups (More Than 10 Go Weighted)
Then Farmers Walks For 50Mts

C: 6' DU's Tekker Plus Pairs Prowler Push

WOD: AMRAPx6'
6 T2B
16 Wall Ball
26 Sit Ups

 

WOD -
Mon 25th Sep
25
Sep17

The New Cycles Starts Today Folks

Warm Up:

Mobility

A: Box Squats Work 2 5RM Then Repeat 2-3Rds

B: 3-5 Reps Each Leg Single Leg KB Step Ups 3Rds

C:  3-5 Reps KB Lunges Front2Back 3Rds

Skill: Static Max Height Jumps Against The Wall

WOD
3Rds AFAP
10 Floor Thruster
10 Mountain Climbers
10 Jumping Power Squats With Rings
Cash Out 400Mts Run

WOD -
Sat 23rd Sep
23
Sep17

09:00-11:00Hrs
Open Gym

10:00-11:00Hrs
The WOD

"RILEY"
1.5 Mile Run (Amazonia & 800Mts)
150 Burpees
1.5 Mile Run (Amazonia & 800Mts)

OR

"TIFF"
With A Running Clock In 25'
Run 1.5 Miles

Then AMRAP In Remaining Time:
11 C2B/Pull Ups/Ring Rows
7 Hang Pwr Clean @ 70/47Kg
7 Push Press

WOD -
Fri 22nd Sep
22
Sep17

Warm Up

Mobility

A: 5x Sub Maximal Back Squat @ 80% + Sub Maximal HS Push Ups/Push Ups

B: E1:30MOMx5rds Sub Maximal Strict Pull Ups

In Pairs or 3
Rower Challenge 


WOD:
21 DL @ 50%
21 T2B
15 DL @ 50%
15 Bar Over Burpees
9 DL @ 50%
9 Walk Outs With A Push Up


 

WOD -
Thu 21st Sep
21
Sep17

2 Rds of 60Sec per Station
15 Stations Of Hell
 

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