Wednesday 28/01/15

Skills
Muscle ups
Double Unders

WOD
Battle of Britain WOD 3
50 Double Unders
40 Kettlebells 24/16kg
30 Front Squats 60/40kg
20 HT burpee box jumps 24/20″
10 C2B
5 G2OH 60/40kg

Tuesday 27/01/15

Strength
15 Minutes to establish a 5RM
Split Jerk

WOD
In teams of 2
20 minute AMRAP
30 Lateral barbell burpees
30 Wall balls
30 Power cleans*
*weight per round
R1 40/25kg
R2 50/30kg
R3 60/40kg
R4 70/50kg
R5 80/60kg

Monday 26/01/15

Strength
Minute work/ minute of rest
4 sets of max reps strict pull ups

5×5 Front Squat

Minute work/ minute of rest
4 sets of Max reps push ups

Friday 23/01/15

WOD 1
12 Minutes
Get as far as possible
1,2,3,4,5…..
Deadlift
Front squat
S2OH
Back Squat
S2OH
60/40kg

WOD 2
3 Rounds
20 Cal Row
20 Thrusters 42.5/30kg