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WOD -
Mon 9th Oct
9
Oct17

WU: Bring Sally Up

Mobility:

A: 8x8 Front Squat 1/4 @ <50% 1RM

B: 6x8 Sumo DL Snatch Grip
+
8 Banded Over Head Squats With 4 Banded Pull Aparts @ The Bottom

C: 10 Single Leg (Pistols) Using THe Rings For Support
+
10 Ring Jack Knifes

WOD: In 5'
Grace @ 60/40Kg
Plus Remaining Time Max Burpees
 

WOD -
Sat 7th Oct
7
Oct17
  • Open Box 09:00-11:00Hrs
    Class 10:00-11:00Hrs

    For Time Lumberjack 20
  • 20 Deadlifts @ 100/75Kg
  • 400Mts Run
  • 20 Kettlebell Swings 20/16Kg
  • 400Mts Run
  • 20 Overhead Squats 50/30Kg
  • 400Mts Run
  • 20 Burpees
  • 400Mts Run
  • 20 C2B
  • 400 meter Run
  • 20 Box Jumps
  • 400Mts Run
  • 20 KB Squat Cleans 20/16Kg
  • 400Mts Run
WOD -
Fri 6th Oct
6
Oct17

Warm Up:

Mobility:

A: 5x5 Bench Press With A Pause As Per Last Weeks Weight

B: 3-5 Seated KB Strict Press
+
Sub Max Chin Ups

C: 5-7 KB Upright Row With Pause @ Top Plus 4 Sec Lower
+
Weight Push Ups

WOD:
In Pairs
AMRAPx5'
25Mts Bear Crawl
5 Hang Pwr Clean + Press
5 Back Squat
 

WOD -
Fri 6th Oct
6
Oct17

Warm Up:

Mobility:

A: 5x5 Bench Press With A Pause As Per Last Weeks Weight

B: 3-5 Seated KB Strict Press
+
Sub Max Chin Ups

C: 5-7 KB Upright Row With Pause @ Top Plus 4 Sec Lower
+
Weight Push Ups

WOD:
In Pairs
AMRAPx5'
25Mts Bear Crawl
5 Hang Pwr Clean + Press
5 Back Squat
 

WOD -
Thu 5th Oct
5
Oct17

CHIPPER

40'TC
2000Mts Row
2000Mts Run (Cannot Run 20/15Kg 400Mts Plate Carry x 2)
100 Box Jump Overs
100 Wall Balls
100 Burpees
100 KB Swings
100 Sit Ups
100 Ring Rows

 

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