26062015 WOD

Strength Deadlift 5-4-3-2-1 reps with 2 mins rest between each set. Build up in weight to a heavy 1RM for the day. Conditioning Two rounds of 25m Walking OH Lunge with weight plate 20/15 50 Air Squats 25m Sprint 25m Burpee Broad Jumps 25m Walking OH Lunge with weight plate 20/15 Just for LOL’s Partner fireman’s carry 50m – swap over half way (carry 25m...

19062015 WOD

TFI Friday 6am & 6pm Warmup 5min AMRAP Cindy 5 pull ups 10 press ups 15 squats But EMOM 5 Burpees Interlude KB Isabel 30 x 1 armed KB snatches for time (15 each side) Linda For time… 10-9-8-7-6-5-4-3-2-1 reps of 1.5 x bodyweight deadlift bodyweight bench press 3/4 x bodyweight clean Well done...

18062015 WOD

Warm Up Row 500m Easy 1 minute rest Row 250m Hard 1 minute rest Row 250m Hardest Strength 8 x 10 Hexbar Deadlift (low handles) Vanity 3 x 10 of the following… DB Curl Hammer Curl Reverse EZ Bar Curl Skull Crusher DB Back Raise Band Pull...

17062015 WOD

Warm-Up Partner up and do a 2000m row; each partner does a 250m effort then swaps over. Strength 6sets 3reps; Back Squat 60secs rest between sets Conditioning 21-18-15-12-9-6-3 reps; Kettlebell Swing (Russian) @24/16 Butterfly Sit-ups Plate Squat [bear...

15062015 WOD

Strength Front Squats 3 x 5 Skill Snatch Balance Overhead Squat Olylifting Clean – build up to perfect technique 3RM