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WOD -
Thu 3rd Jul
3
Jul14

REST DAY

Mobility

Warm Up:

Mobility
Foam Roller
 

A: In Pairs AFAP
4x500Mts Row
4x400Mts Run
100DU's/300Singles
80 Air Squats
70 Box Jumps
60 Push Ups
50 Wall Balls
40 Burpees
30 Pull Ups
20 Wall Walks
10 HSPU's









 

WOD -
Wed 2nd Jul
2
Jul14

Mobility

Warm Up:
In Pairs 1 Runs 350mts, 1 Rows. Swap When Partners Back
2 Rds
6 Med Ball Clean
6 Med Ball Thrusters

A: 20 Minutes
5 x 5 Clean Pull @ 80% 1RM
5 x 5 Clean @ 70% 1RM

B: Max Reps Unbroken T2B Rest 1 Minute Repeat 3 Rds

C: AMRAP x 8
10 Mountain Climbers (3=1)
40 DU's
10 KB Snatch (5+5)

WOD -
Tue 1st Jul
1
Jul14

Mobility

Warm Up:
200Mts Run
15-12-9
Wall Balls
Kipping On The Floor

A: 16 Minutes
6 x 4 Back Squats @ 85% 1RM
6 x 4 Push Press @ 85% 1RM

B. Working On Technique 3 Rds
6 HSPU's
6 Pistols Each Leg
1 Half Rope Climb With 10 Sec Hand Release Foot Lock

C. 3Rds For Reps

1 Min KB Swings
1 Min Cal Row
1 Min Push Ups
1 Min Sit Ups
1 Min Air Squats/Goblet Squats
1 Min Rest 

 

WOD -
Mon 30th Jun
30
Jun14

Over the next ten weeks the plan is to follow an Olympic lifting cycle put togther by Dan CrossFit IOM
I would like to thank him for sharing the cylce. Cheers Dan.

Warm Up:
5 Minutes
20 DU's Attempts or Unbroken DU's
10 Over Head Squat 7kg/PVC

A: Burgener Warm Up

B: 20 Minutes
5 x 5 Snatch @ 70% 1 RM
5 x 5 Snatch DL @ 120% 1 RM Snatch

C: Elizabeth (For Score Board)
21-15-9
Squat Clean 62/45Kg
Ring Dips

D: Annie (For Score Board If Enough Time)
50-40-30-20-10
DU's
Ab 


 

WOD -
Sat 28th Jun
28
Jun14

Mobility:
See Board

A: SMALL
3Rds AFAP
1000Mts Row
50 Burpees
50 Box Jumps
800Mts Run

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