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WOD -
Sat 17th Mar
17
Mar18

09:00-11:00Hrs
This Week 

MUK will run the WOD & We Will Have Open Gym For
The Ones Who Want To Do 18.4


Warm Up
With KB's

WOD
"JACK"
10 Push Press
10 KB Swing
10 Box Jumps

WOD -
Fri 16th Mar
16
Mar18

Warm Up
Med Ball Complex & T-Push Ups

6 Position Burpee

Workout Prep
In Pairs
Run/Row
400/300/200/100Mts

Workout Prep
Barbell Complex
Dip Drive/Shrug/HPC/FSQ/SqC/SP/PP/PJ

Squat Clean & Jerk
5-5-4-4-3-3

WOD
15' AMRAP
Score Total Amount Of Weight Moved In All Rounds
P1 Run/Rows 400Mts
P2 Works To A Heavy 3 Rep Max. As Many Goes As Posilble Whilst Partner Is Running

 

WOD -
Thu 15th Mar
15
Mar18

08:30 & 09:30Hrs
CrossFit Cardio Class

WOD
3Rds For Reps
4' Rowing Kcal
4' TGU Alt Hand
4' Burpees
4' Wall Balls

18:00 & 19:00Hrs
Kettle Bells With MUK

WOD -
Wed 14th Mar
14
Mar18

Warm Up
In Pairs
Up & Overs

Hip Mobility
Duck Walk
Squat Complex

Isometric Holds
Goblet Squats
KB Wall Holds
Cossack Squats

Workout Prep
DL/Pwr Clean/FS/SC/SPress/PPress/Thurster/Cluster
Bar Saftey to Back Squat Transition

WOD
AFAP
9-6-3
Cluster
Back Squat
Comp 70/52Kg 3'
RX 61/43Kg 5'
Fitness You Chose Weight 5'

 

WOD -
Tue 13th Mar
13
Mar18

Warm Up
Tabata
Plate Tap/Kickbacks
Air Squats/DU's
Hollow Rock

Mobility
Shoulder & Midline

Midline Prep

Workout Prep
Front Sq/Swing/Wall Balls/T2B Tekker

WOD
3Rds Every 4'x3RDs
 Wall Balls
T2B
Comp 15 Rep/RX 12 Reps/Fitness 10 Reps

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