Saturday 23rd December
12 WODS of CHRISTMAS BODYWEIGHT …
Friday 22nd December 2017
Training WOD: Open WOD 13.2 5 x shoulder to overhead 52/35 10 x deadlift 15 x box jumps 10 minute amrap Here are some tips from ‘The Outlaw Way’
Thursday 21st December 2017
Training WOD: Partner up: Row 500m while partner front rack holds kbs or d/bs for duration (max time to row is 2 min / 500m) 5 rounds each
Wednesday 20th December
Training WOD: In 3 min Complete 5 Touch and go Power Clean (60/40) 10 DB Snatch (22.5/15) 2 x 50m sprint starts 6 rounds
Tuesday 19th December 2017
Training WOD: Back squat, 5 x 1 Work your way to max 1 rep. Finisher 30, 25,20,15,10,5 situps 30 x D/U between HAPPY BIRTHDAY CRAIG C!!!!!!!
Monday 18th December 2017
Training prep: Power snatch – hang squat snatch – overhead squat, 15 minutes Training WOD: emom, 5 rounds – 10 x o/h squats 50/35 – 10 x pullups – 10 /8 cal assualt bike – 10 x t2b Happy birthday James !!!!!!!!!!!!!!!!
Saturday 16th December
8am + CLASS – This class is FULLY OVERBOOKED if you haven’t booked in there is NO room SORRY PARTNER WODS WOD A: 12 SDHP (45/30) 12 Chest to Bar Pullups 12 Wallballs (9/6) 12 Medball Situps (9/6) Row 250m each 15 min AMRAP (alternating exercises) 5 min rest WOD B: 12 Thrusters (45/30) 12…
Friday 15th December 2017
WOD Prep: Power Snatch tech work, just work to 70% focusing on technique Training WOD: 30 x d/u (60 x singles) 15 x power snatch 35/25 8 x bar facing burpees 14 min AMRAP
Thursday 14th December 2017
Training WOD: Run 400m 10 x box jumps 12 x hand release push ups 16 x k/b swings 24/16 4 rounds for time Accessory work: 10 x d/b bicep curls 10 x d/b bent over raises 30 sec superman plank hold, (place arms hands as far out as you can) 4 rounds HAPPY BIRTHDAY…
Wednesday 13th December 2017
Training WOD: Front squat 60/40, 70,45, 80/50 T2B. 30. 20. 10 reps for time. Skill: Spend 12 minutes on one skill, bodyweight movements only. eg, d/u, handstands, core position work. HAPPY BIRTHDAY PAUL. M !!!!!!!!!!!!!!!!!!!!!!