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WOD -
Wed 4th Oct
4
Oct17

Warm Up:

Mobility:

A: E3MOMx5 Rds
DL 5x5 @ & 70%
Max T2B/Tekker
Max DU's 30 sec/DU's Tekker

B: In Pairs 
Suit Case Carry Combined With Waiter Walk
+
Swiss Ball Hamstring Curls (Reverse Jack Knife)

C: TGU Tekker
Followed By 5 TGU Left/5 Right 
+
10 Wind Mills Each Arm

WOD:
AMRAPx5'
10 Burpees Jumps Onto The Plates
8 Pull Ups
10 Plated Thrusters 25/20/15Kg
 

WOD -
Tue 3rd Oct
3
Oct17

Warm Up:

Mobility:

A: 5x5 Box Squats As Per Last Weeks Weight

B: 3-5 Heavy KB Bulgarian Split Squats Each Leg 
+
Depth Jumps With 3 Sec Pause Hold In The Lunge After Landing

C: KB Squat Clean Tekker
Followed By 8 Alternating Squat Clean
+
16 Alternating Single Leg V-Sits

WOD:
6 Rds
6 Wall Balls
6 Pwr Clean @ 40/30Kg
6 Front Squat
20 Mountain Climbers

WOD -
Mon 2nd Oct
2
Oct17

Warm Up:

Mobility:

A:EMOMx14' 
Even 10 KB Alternating Bench Press Only Shoulder On The Bench 
+
Odd 8-10 Strict Press @ <50%

B: 16 Single Arm KB Hang Snatch 
+
10 Banded Pull Aparts

C: Work 2 10 Rep Bicept Curls
3Rds 10 Bicept Curls + 8 Plated Wood Chop Each Side

WOD:
10 Ring Rows
8 Push Press 
10 Box Step Ups With Hands
8 KB Swings Americano

WOD -
Sat 30th Sep
30
Sep17

09:00-11:00Hrs
Open Box

10:00-11:00Hrs
THE WOD

"NUTTS"
10 HSPU's 20 Push Ups
15 DL 110/75Kg
25 Box Jumps
50 Pull Ups
100 Wall Balls
200 DU's
400Mts Run With 20Kg PLate
 

WOD -
Fri 29th Sep
29
Sep17

Warm Up:

Mobility:

A: Warm Up 2 50% Front Squat (*Focus Speed Prefect Form)
EMOMx8 x6-8Reps

B: EMOMx6'
6-8 KBSDLHP (*)

C: Jumping KB Power Squats + Banded High Knee Pwr Sprints 10 Secs

Skill: Getting Into A Handstand or HS Hold With Out The Wall

WOD:
AMRAPx7'
2-3-4-5-6-7-8-9-10.........etc
DL
Wall Balls
Bar Over Burpees
 

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