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WOD -
Tue 1st Apr
1
Apr14

Warm Up
2 Minutes DU's
2 Minutes Row

Skill/Habilidad
Kipping/Butterfly Movement
Skin the Cat
Inverted Hang

5 Minutes EMOM
5 Pull Ups
3 Box Jumps

Metcon
4Rd AFAP
20 KB Swings
20 KB SDLHP

 

WOD -
Mon 31st Mar
31
Mar14

Warm Up
14.5

Metcon
14.5 AFAP 
21 Thrusters
21 Burpees
18 Thrusters
18 Burpees
15 Thrusters
15 Burpees
12 Thrusters
12 Burpees
9 Thrusters
9 Burpees
6 Thrusters
6 Burpees
3 Thrusters
3 Burpees
RX 43/30kg
L1 30/20kg (wooden plates)
L2 20/12 (wooden plates)

 

WOD -
Thu 27th Mar
27
Mar14

Warm Up
20-15-10
Wall Balls
DU's
Knees 2 Chest on Rings


Skill/Habilidad
L-Sit Paralette Band on the Rack
L-Sit Hold on Bars
L-Sit Hold on Rings


Tabata
L-Sit

Metcon
16 Minute Ascending Ladder Increasing in 2's
T2B's
Burpees
Handstand Hold (in secs ie 2 reps 2 secs)
Paralette Dips


 

WOD -
Wed 26th Mar
26
Mar14

Warm Up
20-15-10
DU's
Air Squats
 
Strength/Fuerza
Back Squat
7 Rds 5 Reps 70-75% 1RM (Rest 60Secs Between Sets) 

Metcon 
5 Rds AFAP
400mts Run 
7 OHS @ 40/25
30 DU's
7 Front Squats 40/25
*(16 Minutes Time Cap)

 

 

WOD -
Tue 25th Mar
25
Mar14

Warm Up
350 Run
21-15-9
Push Press 7kg Bar
Kip

Skill/Habilidad
Handstands
Kipping/Butterfly
False Grip Ring Rows

Metcon
5 Minutes AMRAP
5 DL
3 Burpee Bar Jump over

Rest 4 Minutes
30 Reps AFAP
STOH (Heavy)

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