Workout of the day: Tuesday 30th September 2014

Skill

Handstand progressions

WOD

3 rounds

400m run

21 sumo dead lift high pull 

12 bar hop Burpees

Workout of the day: Monday 29th September 2014

Skill

5x5 strict pull ups

WOD

21-15-9

Overhead squats 

Toes to bar

Workout of the Day Thursday 25.09.14

Skill:

Muscle up progressions/ring rows/ring push-ups

Med ball cleans

WOD:

In pairs...

100 Wall balls

60 Med ball cleans

30 Ring rows

30 Ring push-ups

Keep it strict. Keep it legit. Have fun. 

WOD: Wednesday 24.09.2014

Skill

5x5 ring dip progressions
Box/Parrallett/Rings

WOD

0-2 mins
4x rope lowers
2x front squats

2-4 mins
4x rope lowers
4x front squats

4-6 mins
4x rope lowers
4x front squats

Keep adding 2x front squats each round for 20mins
End with 18-20mins 4x rope lowers and 20x front squats
If you miss the time cap rest 1 round and rejoin with a lighter load

Workout of the Day Tuesday 23.9.14

Some snatch grip deadlifts followed by a quick and dirty combo of handstand push-ups and sit-ups...another great day at the box with athletes working hard on their progressions;

Skill

5 x 5 snatch grip deadlifts

WOD

5 rounds for time;
10 x handstand push-up progressions
20 x sit-ups