WOD

WOD 24/2/2017

CONDI: 3K Run MOB: Legs/ Shoulders WOD: for time 21-15-9 DBL KB Clean/ Jerks (24/16) Read more

Bodyweight 23/2/2017

WOD1) 15min Work Window 21-15-9 C2Bar Box Jumps rest of time Burpees STRENGTH: HIGH Box Read more

WOD 23/2/2017

COMPLEX work: for 20min 1x Hang Squat Clean 1x Push Press 1x Front Squat 1x Read more

WOD 22/2/2017

SKILL: SPLIT Jerk work on feet/ drop and stands WOD: 3rds of 12x MB Cleans Read more

Bodyweight 21/2/2017

WOD1) 15min AMRAP (ascending) 10x DUs 5x Burpee Box Jumps Over 1x Wallclimb 20x… 10x… Read more

WOD 21/2/2017

SKILL/ STRENGTH: Squat CLEAN & Push  JERK BEG: 8×1 (same weight/ LIGHT Weight) ADV: 10×1 Read more

WOD 20/2/2017

SKILL: “PUSH” Jerk work on solid Head movement/ fast elbows and good footwork BEG: 8×2 Read more

WOD 17/2/2017

SKILL: Work on a SNATCH weakness (Power/ Hang/ Squat/ Foot work etc…) 20min Session WOD: Read more

Bodyweight 16/3/2017

WOD 1) 18-15-12 for time Burpee Box Jumps Pull Ups SKILL: 20min of Work on Read more

WOD 16/2/2017

SKILL/ STRENGTH: SNATCH Drop work on fast elbows/ good head movement/ good foot movement BEG: Read more

Bodyweight 14/2/2017

WOD 1) 14min EMOM 1x Wallclimb 5x Burpees 10x Squat Jumps SKILL/ STRENGTH: PISTOL 10min Read more

WOD 14/2/2017

SKILL/ STRENGTH: Hang Squat Snatch 10min of specific MOB/ Drills then 10min of Technique ADV: Read more

WOD 10/2/2017

SKILL/ STRENGTH: Clean Complex: ADV: 1x Power Clean/ 1x Hang Squat Clean/ 1x Thruster work Read more

Bodyweight 9/2/2017

WOD1) 5rds of 30x Dus 10m Bear Crawl STRENGTH: 5rds of max reps Strict Pull Read more

WOD 9/2/2017

SKILL/ STRENGTH: FULL Squat Clean Focus – is on a controlled lift off, then aggressive Read more
 
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