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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

WOD -
Sat 1st Feb
1
Feb14

"Zeus"

3 Rounds for time of:
30 Wall Balls
30 SDHP @ 34/20
30 Box Jumps @ 20"
30 Push Press @ 34/20
30 Cal Row
30 Push Ups
10 Body Weight Back Squats
 

WOD -
Fri 31st Jan
31
Jan14


Warm Up
Med Ball Deadlift
Med Ball triple Extension DL
Med Ball Clean


15 Minutes for: (Every 3 Minutes 5 HSPU's) 
Clean 
5-5-5-5-5


20 Minute AMRAP
2 Squat Cleans
2 Push Press
2 Back Squats
1 Behind The Head Push Press
7 MU's/14 C2B + 14 Dips
20 DU's/20 Attempts


Strength Club 19:00hrs
A. Clean Regression Complex (3 x Power Clean, 3 x High Pull, 3 x Deadlift) (4 Sets) (9+9 Reps)
B. Clean Pull (4 Sets) (4 Reps)
C. KB Row (2 Sets) (12 Reps)
D. TGU (3 Sets) (2 Each Side)

 

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