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WOD -
Mon 13th Nov
13
Nov17

DELOAD WEEK

Warm Up & Mobility


A: E3MOMx5
Back Squat 5x8-10 @ 60%
Rope Climb Tekker


B: E3MOMx5
Bench Press 5x8-10 @ 80 %

  Skill Du's Practise

SKILL:
Hollow Rock Hold On Floor & Bars

WOD:
"HALF JAY"
AMRAPx10'
22 Air Squats
12 T2B
9 Burpees

 

WOD -
Sat 11th Nov
11
Nov17

09:00-11:00Hrs
Open Box

10:00-11:00Hrs
The WOD

"Danny"
20' AMRAP
30 Box Jumps
20 Push Press @ 50/35Kg
30 Pull Ups

WOD -
Fri 10th Nov
10
Nov17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Strict Press 5x5@ 78% + 10 T2B

B: E2MOMx5
Front Squat 5x5@ 78% + 10 Banded Pull Aparts

 

  
WOD:
In Pairs 15'
"The Hulk"

5 DL
5 Hang Pwr
5 Front Squats
5 Push Press
5 Back Squat
(You Go I Go If You Partner Rests Take Over)

WOD -
Thu 9th Nov
9
Nov17

08:30 & 09:30Hrs
Cardio CrossFit

AMRAPx45'
Run 1000Mts
20 Wall Balls
20 Hollow Rock
20 Burpees
20 V-Sit
Repeat
Run 800Mts/600Mts/400Mts/200Mts
20 Box Jumps
20 Hollow Rock
20 Burpees
20 V-Sit

If You Finish Turn Round And Repeat

 
18:00 & 19:00Hrs
Kettlebell Class (with MUK)

WOD -
Wed 8th Nov
8
Nov17

Warm Up:

Mobility:

A: E3MOMx5 Rds
DL 5x5 @ & 80%
Max T2B/Tekker

B: 3Rds
Ring Jack Knife
+
Ring Hamstring Curls (Reverse Jack Knife)

C: TGU Tekker
Followed By 5 TGU Left/5 Right 
+
1 RC


Bryans Abs WOD:
AMRAPx
30 Sit Ups
20 V-Sits
10 T2B


 

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