5x5 front squat
WOD
20 min time cap
10rnds
3x wall walks
250m run
Check out WOD's been going down in the nest!
Thursday, 26 February 2015
Wednesday, 25 February 2015
Wednesday 25th February 2015
Barbell Club
1 rep max strict press
1 rep max push press
1 rep max push jerk
Work through the series of 1rep max. After 2 failed attempts move onto the next movement in the series at that weight
Tuesday, 24 February 2015
Tuesday 24th February 2015
Skill
Power cleans
WOD
'14.4'
14min AMRAP
60x cal row
50x toes to bar
40x wall balls
30x cleans (60/40RX)
20x muscle ups / strict pull ups
Total score = total no of reps completed
Thursday, 19 February 2015
Thursday 19th February 2015
Skill
Push press
WOD
3mins to complete:
21x push press
21x box jump overs
Rest 2mins
3mins to complete:
15x push press
15x box jump overs
Rest 2mins
3mins to complete:
9x push press
9x box jump overs
Wednesday, 18 February 2015
Tuesday, 17 February 2015
Tuesday 17th February 2015
Skill
Double unders
WOD
20min time cap
3rnds
50x double unders / 150x single unders
25x knees to elbows
20x db lunges
3min rest between rounds
Thursday, 12 February 2015
Thursday 12th February 2015
Strength
EMOM 10 mins
3x pull ups
3x push ups
WOD
20 min time cap
5rnds
400m run
7x front squats
Add total weight lifted for scores
Wednesday, 11 February 2015
Tuesday, 10 February 2015
Tuesday 10th February 2015
Skill
Sumo deadlift high pull
WOD
10 min window
45x over bar burpees
200x sumo deadlift high pulls
3mins rest
45x over bar Burpees
200x sumo deadlift high pulls
Sunday, 8 February 2015
Full Strength Sunday - 8th February 2015
Strength
5x5 Pendlay Row
3x3 Sotts Press
Accessory
"Sally Up, Sally Down" Pushups
Saturday, 7 February 2015
Saturday 7th February 2015
WOD
Part A
10min AMRAP
In pairs & switch each round
5x push press
5x KB swings
5x box jumps
Rest 3 mins
Part B
Chipper in pairs for time
30x wall balls
30x power cleans
30x box jumps
30x push press
30 cal row
30x push ups
10x body blasters
Wednesday, 4 February 2015
Tuesday, 3 February 2015
Tuesday 3rd February 2015
Skill
Indoor running
WOD
25min time cap
240x indoor runs
3rds
15x power snatch
15x Burpees
240x indoor runs
3rds
15x power cleans
15x hollow rocks
240x indoor runs
3rds
15x shoulder to overhead
15x box jumps
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