Back to Base 3/9/12

 Monday at 3rd September..........WE ARE BACK and dedicated more than ever.......

I LL BE WAITING FOR YOU!

Coach

Wednesday 25/7/12

  16.30 ADVANCED

21 -18- 15-12-9-6-3

Snatch
TTB
Thrusters
Push Ups HR

30 DU in every round

WOD @17.30 

100 DU

80 Goblet  Squat

60 HPDL

40 DL

20 Pull Ups

10 Box Jumps

in every round 20 Sit Ups

Tuesday 24/7/12

WOD ADVANCED @16.30

5 ROUNDS
30 BOX JUMPS
30 WALL BALLS
400M RUN

Monday 23/7/12

WOD ADVANCED @ 18.00pm

 INCREDIBLE HULK
20min AMRAP of:

5 DL
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

WOD  @19.00

400m Lunges
every time you stop Penalty : 10 Burpees 20 Sit ups

Saturday 21/7/12

 Coach wishes you GREAT WEEKEND and see you on Monday :)

( No class tomorrow)

Friday 20/7/12

5 Rounds for time of

10 m Bear Crawl
10m Burpees Broad Jump
25 Pull Ups
400m Run

When time is starting to enter the wod complete 200 Double Unders

Thursday 19/7/12

ADVANCED:

21 OHS
21 Box JUmps
50 DU
15 OHS
15box Jumps
50 DU
9 OHS
9 Box Jumps
50 DU
FOR TIME

WOD :

20 min AMRAP of :

5 Burpees Pull Ups
10 Lunges OH
15 HPDL