Thursday the 19th June 2014

Strength Back Squat 3 x 3 x 3 x 3 x 3 x 1 Working up to a heavy 1rm Back Squat.  WOD 6min EMOM Odds: 100m run Evens: 5 push ups & 5 situps  WOD: 5 rounds for time: 7 pull ups 14 US KB Swings 24/16kg 28 air squats  15min Cut...

Wednesday the 18th June 2014

Skill Toes to Bar – progressions Beginner / Intermediate – T2B progressions Then 5 x 5 x 5 x 5 x 5 reps of scaled option Advanced – 10 x 10 x 10 x 10 x 10 T2B WOD: 7 rounds for time of: 9 Squat platform broad jumps 7 Hand release push ups 5 Deadlifts (110 /...

Tuesday the 17th June 2014

Skill / Strength:   Over Head Squats 3 x 3 x 3 x 3 x 3   WOD:   AFAP Plate-tastic Tuesday  (every time plate dropped 3 burpees over the plate ) 80 Over Head Plate lunges (20 / 10kg) 100M pinch-grip plate carry (Change grip regularly) 60 Air Squats with Plate in the...