Thursday 1 March

Strength:
Box Squats
8 x 2 @ 50% 1rm

Skill:
25 x Ring DIp

WOD:
15 min AMRAP
10 x Burpee Box Jump
250m Row

Results:

Wednesday 29 February

Skill:
OMEM (on the minute every minute)
5 x Snatch @ 70%
5 x Snatch @ 75%
1 x Snatch @ 80%
1 x Snatch @83%
1 x Snatch @ 86%
1 x Snatch @ 89%

Rest in Between to change weight then restart clock

WOD:
10 min AMRAP
10 x KB Bent Over Row (2 x 16/24)
10 x KB Swing (2 x 16/24)
5 Burpee Penalty For grounding the KB's

Results:

Tuesday 28 February

Strength:
Bench Press
5-5-5-3-1@50/60/75/85/95 % 1rm
(On the 1 rep perform as many reps as possible)

Skill:
Dumbbell Planche to V-Out
5-5-5-5-5

WOD:
5 Rds
1 x Rope Climb
8 x Push Press (40/30)
Run 150m (Car Park)

Monday 27 January

Strength:

Box Squats
5-5-5-3-1
@50/60/75/85/95 % 1rm (On the 1 rep perform as many reps as possible)

Skill:
25 x Candlestick 2 Lever
Perform in pairs hold onto ankles bring feet upto partners shoulders maintaining a hollow body position

WOD:
3 rds For Time:
10 x Pwr Clean & Jerk @ 50/35kg
15 x narrow squats
20 x Wall ball Shots

Results:

Friday 24 February

Strength:
Bench Press
8 x 2 @ 50% 1rm

Skill:
200 x Double Under

WOD:
10 min AMRAP
15 x False Grip Ring Row
10 x Sit Ups

Results:

Thursday 23 February

Strength:

Back Squats
8 x 2 @ 50% 1rm

Skill:
Inverted Hang/Back Lever/Front Lever Tutorial

WOD:
10 Rds For Time
Sprint 50m
10 x Squats
Sprint 50m
10 x Press Ups

Results:

Wednesday 22 February

Skill:

3 Position Clean @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min

WOD:

Randy

75 x Pwr Snatch's