Month: May 2015

WOD – 30th May 2015

Warm up 3 rounds of 50 J & J 50 High knees 50 Butt kicks   Skills Pull ups   WOD – Bench Mark girl CINDY – AMRAP in 20 minutes 5 Pull ups 10 Push ups 15 Squats   After bash Just chill  

Read More

WOD – 29th May 2015

Warm up 5 minutes jump rope 2 x barbell warm up Skills Push jerk   WOD – PR Day Push jerk 5-5-4-4-3-3-2-2-1-1-1   After bash Max height box jump Full body stretch

Read More

WOD – 27th May 2015 _ "Team Workout "

Warm up Dynamic Skills Front squats Push press   WOD – Team of TWO 50 Front squats -95 / 55lbs 50 Push press – 95/55lbs 50 Chest to bar pull ups 50 Toes to bar Finish with 50 + 50 Double unders   After bash Relax

Read More

WOD – 26th May 2015

Warm up  Dynamic Skills  Power clean  / target burpees WOD  For time – 9-15-21 reps of Power clean – 115/75lbs Push ups – HR Jump squats 5 mins rest For time 50 Target Burpees – 6″   After bash  Stretch

Read More

WOD – 25th May 2015

Warm up Dynamic Skills Wall walk WOD – 6 rounds of 5 Wall walk 10 Box jumps – 30/24” 15 OHS squats – 75/45lbs 20+20 One leg single unders   After bash Hand stand hold Stretch

Read More

WOD – 23rd May 2015

Warm up 5 minutes jump rope 2 rounds of barbell warm up   Skills Back squats   WOD – PR Day Back squats 5-5-4-4-3-3-2-2-1-1-1   After bash Stretch

Read More

WOD – 22nd May 2015

Warm up 3 rounds of 10 Burpees 10 Scorpions 10 Iron cross   Skills Wall ball shots OH Box Setp ups with weights   WOD – AMRAP in 15 minutes 20 Wall ball shots – 20/14lbs 20 Box set ups weighted Overhead – 25/15lbs   After bash  Work on mobility  

Read More