Monday 16/1/12

WOD

100 Deadlift @BW

everytime you stop 10 Burpees + 20 DU + 30 V-Sit Ups

Under 10mins If will take more than 10 mins then you have to complete : FRAN

Sunday 15/1/2012

REST DAY..........

Saturday 14/1/12

Technique : PISTOLS


WOD:

30 Pistols
40 Burpees on Plate
50 TTB
60 Ring Push Ups
70 Wall Balls
80 DU
30m OH Lunges

Friday 13/1/12

 Technique :

  Power Snatch

 Randy :

 FOR TIME : 75 Power Snatch

 Focused on Stretching

Thursday 12/1/12

WOD : LADDER

15min AMRAP of:

3 Pull Ups
3 Thrusters
6 Pull Ups
6 Thrusters
9 Pull Ups
9 Thrusters
12 Pull Ups
12 Thrusters.....15,18,21 etc

Wednesday 11/1/12

Warm Up - Dynamic Stretching

Techinique : SDLHP


WOD:

20 min Amrap  of :

21 SDHP
9Push Ups - Hand Release

WOD 2 :
3 rounds for time :
50 Back Extension
50 Sit Ups
100 DU

Tuesday 10/1/12

Old School Warm Up

Technique :

Kipping Toes To Bar/Knees to Elbows
Kipping Pull Ups
Wall Climb
Tater

WOD

FOR TIME:

50 Pull Ups
50 C&J
50 DeadLift
50 Knees to Elbows
50 Wall Climbs
50 Taters