Tuesday 14 June 2016

20160614

'The Hateful 8'
Can be partitioned anyway you like.
8 ☓ 400m run
8 lengths tyre pull
8 lengths MB clean & thruster
8 pyramid climb
8 jumping muscle up
8 ☓ 8 burpees
8 ☓ 8 squats
8 ☓ 1/2 lengths Bear Walk

Thursday 9 June 2016

20160609

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land



Strength
10 minutes to build to a heavy C&J


WOD
In teams of 3

100 Calorie row
100 Burpees over the bar
100 Power cleans 60/40kg
100 Toes to bar 
100 Push Jerks 60/40kg
100 Burpees over the bar
100 Calorie row

Tuesday 7 June 2016

20160607

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's



WOD 1
10 minute time cap
21-15-9
Calorie row 
Burpees over the rower
Box Jumps 24/20”


6 minutes rest 

WOD 2
10 minute time cap
30-20-10-ME Wallballs
Wallballs 9/6kg
Sit ups

200m run every time you drop the WB
and after each set of wallballs

6 minute rest

WOD 3
10 Minute AMRAP
15 Russian Kettlebell swings 24/16kg
15 Push ups
15 Squats 

Thursday 2 June 2016

20160602

Warm Up 50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


WOD
4 rounds
3 min on 3 min rest
400m row
15 push press
max T2B