Tuesday 04/08/15

Warm Up

3 Rounds

10 Snatch Grip Press

10 OHS

Strength 

5 x 3 Push Press

WOD

In pairs alternating rounds – 4 rounds each

20 KB swings 24/16kg

15 Wall Balls

10 T2B

Monday 03/08/15

Warm Up

3 Rounds

10 Strict Pull Ups

20 KB Swings

Mobs

Strength

3×3 Deadlifts

3×20 Deadbugs

WOD

‘Uncle Mark’

10 G2OH 60/40kg

20 Box Jumps 24/20″

30 Air Squats

800m Run

30 Air Squats

20 Box Jumps 24/20″

10 G2OH 60/40kg

Friday 31/07/15

A little switch up for class today. Last Friday of the month is Hero/Girl WODs. So the class will be focus on that. 

Warm Up

3 Rounds

8 Strict Pull Ups

20 Walking Lunges

-

Full Body Mobs

Mini WOD 

3 Rounds

10 OHS 20/15kg

10 Burpees

MAIN EVENT

‘Nancy’

5 Rounds

400m Run

15 OHS 42.5/30kg

30/07/15

Warm Up

4 Rounds

6 Push Ups

8 Sit Ups

10 Air Squats

Strength 

10-8-6-4-2

Strict Press

WOD

Light ‘DT’

50/35kg