20150528

Warm Up
100 DU's
50 Side Swing
20 OHS
Lizard walk
Crab walk
10 Push Ups
2 Wall Walks


WOD

20 minute AMRAP

In teams of 2

3 Rope climbs

6 Thrusters 60/35kg

12 Box Jumps 30/24"

400m run

Each partner has to complete all the reps

of each movement before moving on 

then

800m partner Farmer's Walk

20150526

Warm Up

2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
 20 side swings
 

WOD
Front squat
Build to a heavy set of 3
then 3 sets of 3 at 90%

In between each set
5 strict chin ups

Deadlift
Build to a heavy set of 3
then 3 sets of 3 at 90%

In between each set
5 handstand push ups

20150521

Warm Up

1 min bottom of Push Up
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
10 shifting wt handstand
10 OH DB squats
 5 Pull overs
10 ape swings or 180's

WOD

EMOM x 10 

Snatch + Hang snatch

EMOM x 10

Even 15 wall balls

Odd 10 Pull Ups

EMOM x 10

Even 20/15 cal row

Odd 30 Double under’s

20150519

Warm Up
 1 min plank

30 side swing

5 Bridge Ups

10 dragon squat

1 Crab

1 lizard

10 shifting weight handstand

squat routine

Strength

Floor press 5x5

WOD

In teams of 2

100 Floor presses

200 Kettlebell swings

100 Toes to bar 

200 Goblet squats

100 cal row

20150512

Warm up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs


WOD
5 intervals 2 minutes on 2 minutes off

AMRAP 

30 Double unders

15 Wall balls

after the last interval rest 2 minutes then

5 intervals 2minutes on 2 minutes off

AMRAP

10 Burpee box jumps 20”

20 Cal row

20150507

Warm Up (7.00-7.12am)
50 up
1 min handstand
2x crab walk
10 wall squats
20 kip swings
10 scapula push ups
1 min bottom of the squat

Strength
EMOM 5 mins (7.15-7.20am)
5x
A1) 5 shoulder to OH
A2) 1 wall walk

WOD
(7.25-7.40am)
3 x
3 mins work / 3 mins rest
500m Row
Max. burpees

then (7.45-7.59am)

3 x
2 mins work / 2 mins rest
40m OH DB Walking Lunge
Max. air squats

NB: 40m = 4 lengths b/w yellow poles

20150505

Warm Up
30 unbroken DU's
10 Mountain Climbers
5 strict pull ups
30 sec pistol balance
5 Forward roll to pistol
Handstand shoulder mob.
5 wall squats




WOD

Team Kelly 

In teams of 2 

400m run

30 Box jumps 24/20”

30 Wallballs 9/6kg

alternate moments until you have both finished 5 rounds each