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WOD -
Fri 27th Jun
27
Jun14

Mobility:
See Board

Warm Up:
3-6-9-12-18..........etc
Bar Over Burpees

A: 1 RM Pwr Snatch

B: 1 RM Squat Snatch

C: 1RM Stott Press

D: 8 Minutes AMRAP
5 Hang Snatch 40/30kg
10 Box Jumps

 

WOD -
Thu 26th Jun
26
Jun14

Mobility:
See Board

Warm Up:
500Mts Row Max Effort
450Mts Run Max Effort 

A: Max Push Ups

B: Max Pull Ups

C: Max Wall Balls

D: Max T2B

E: Give Me 10
10 Rds AFAP
10 Walking Lunges
10 Push Ups

 

WOD -
Wed 25th Jun
25
Jun14

Mobility:
See Board

Warm Up:
21-15-9
DU's
Ab's

A: 1 RM Pwr Clean

B: 1 RM Squat Clean

C: 1 RM Clean & Jerk

D: Snatch Balance

E: 3Rds AFAP
350Mts Run
25 Push Press 40/30kg
10 C2B/Pull Ups/RR





 

WOD -
Tue 24th Jun
24
Jun14

Mobility:
See Board

Warm Up:
3Rds
10 DU's
10 T2B
10 Wall Balls

A: 1 RM Push Press/Jerk

B: 1 RM Thruster

C: 1 RM Front Squat

D: Run 1.25Km 
Row 1000Mts

 

WOD -
Mon 23rd Jun
23
Jun14

Yes guys it that time again, RETEST week. Lets work hard and get some new PB's
The following week will see the start of the 10 week Olympic lifting cycle.
   
Mobility:
See Board

Warm Up:
4Rds 
5 Box Jumps
7 Push Ups
9 Good Morning 20/10kg

A: 1 RM Back Squat 

B: 1 RM Strict Press

C: 1 RM Deadlift

D:  4 Rds AFAP
20 Air Squats
1 Rope Climb
 

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