19112015 WOD

Warm-Up 6min EMOM 6s alternating… Skipping Rowing Then: Three rounds of… 6x Deadlift 6x Row 6x Hang Clean 6x Front Squat 6x Back Squat 6x Push Press 6x Press-up (Guideline weight from 15kg to 45kg) Then: OHS @ 35% + Ring Press-ups, 30-20-10 reps of each Then: Cool Down Gym Jones Styled...

18112015 WOD

Deadlift Cycle Day 1 1) Build upto 1RM Deadlift 2) Sumo-Deadlift at 50% X 20 6min EOMOM 3a) Romanian Deadlift X 10 3b) Dimmel Deadlift X 10 4) Work up to a heavy Super Yoke Carry

15112015 WOD

Strongman Session Warm Up 9 minute EMOM 1st Skipping 2nd Slamball GDGU 3rd One round of Cindy Then… 6 min EOMOM AMRAP in 60secs of BW Back Squats Your score is the least amount of reps performed in one round. Then… 15 min EMOM 1st – 3 X Big Tyre Flips or 3 X Log clean and press. 2nd – 15 calories Rower or SkiERG 3rd – 20 Russian KB swings AHAP Every one missed calorie at the end of the WOD is ten burpees for the...

13112015 WOD

This is a test of ‪#‎strength‬ endurance and technique. Warm Up of various movements BW and banded. Then… Build up each round in weight for five rounds… 5 X KB Swing 5 X Goblet ‪#‎Squat‬ Then a test… Choose your own weight, the heaviest weight seen used is 20kg slam ball & 24kg ‪#‎Kettlebell‬. Every 2:30 complete the following super set until failure. 25 X slam ball 25 X KB swing Cool down 5 mins on rower easy then stretch. Gym Jones sessions daily...