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WOD -
Fri 7th Feb
7
Feb14

Warm Up
DBB


12 Minutes EMOM
Every 2 minutes Complete:
5 Push Press
2 Pistols (each leg)
20 DU's/10 Attempts.


15 Minutes AMRAP (In pairs)
5 Wall Ball Thruster
10 Air Squats
15 Over Head Lunges @ 20/10kg.


Finisher
Max T2B in 2 Minutes

WOD -
Thu 6th Feb
6
Feb14

12 Minutes EMOM 
10 OH Squats
10 Front Squats
10 Back Squats
2 minutes to complete each squat movement and increase weight



8 Minute AMRAP of:

8 Deadlift @ 100/75kg
8 Pull Ups
8 HSPU's

Strength Club

A. Klokov Combo (4 Sets) (1+1+1+1+1)
B. Back Squats (4 Sets) (5 Reps)
C. Pull Ups (4 Sets) (10 Reps)
D. TGU (3 Sets) (2 each side)

WOD -
Wed 5th Feb
5
Feb14

Skipping Ropes Order Has Arrived
5 Minute EMOM
50 DU's/SU's


10 EMOM of:

8 Wall Balls
8 Burpees

For Time:
30 Box Jumps 24/20"
12 Ring Dips/12 Paralettes
30 Box Jumps
12 T2B
30 Box Jumps
12 HR Push Ups
50 DU's Unbroken

*If you break the DU/Su's keep trying to time cap
12 minutes time cap

With Thanks CF Nottingham

 

WOD -
Tue 4th Feb
4
Feb14

 

10 Minute  EMOM

ODDS 5 Push Press (No Rack)
5 x 1 Sec Handstand Holds or 1 x 10 Sec Hold
EVENS 5 Thrusters
2 Wall Walks

In 15 Minutes Complete 4 Rounds of:

12 OH Squat @ 40/30kg
3 MU's/6 C2B
5 HSPU's/Push Press @ 40/30kg
450 Run


Strength Club 19:00hrs

A. Snatch Regression Complex (4 Sets) (5+5 Reps) Hang Power Snatch, Romanian Deadlift
B. Fronts Squats (4 Sets) (5 Reps)
C. Split Jerk (4 Sets) (3 Reps)
D. Ab's (x3)

 

WOD -
Mon 3rd Feb
3
Feb14

In 15 Minutes Complete 1-5 5-1 Reps of:

Deadlift to Triple Extension
MU's/Weighted Strict Pull Ups.


3 Rds For Time:

15 Back Squats @ Body Weight (No Rack)
30 Bar Push Ups (Elbows In)
Run 450Mts
*17 Mins Time Cap

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