Monthly Archives: March 2016

WOD 010416

Grid races

1. 2 rounds of

10 Cal Air dyne

10 Ball slams 40lb/12kg

10 Thrusters with Kettlebells 24/16

10 Cal Row

10 Lateral burpees over hurdles

Race 2

3 tyre carry’s each around loop (relay style)

then synchronized

40 Air squats

30 Hand release push ups

20 sit ups then

10 rope climbs

2 tyre carry’s each

then synchronized

40 Air squats

30 Hand release push ups

20 sit ups

10 rope climbs

1 tyre carry each

then synchronized

40 Air squats

30 Hand release push ups

20 sit ups

10 rope climbs

WOD 240316

A. Weighted dips 5-5-5-5-5

Between each set perform 3RM broad jump

B. Weighted pull up(strict) 5-5-5-5-5

Between each set perform 3RM single leg broad jump(each leg)

C. Hanging leg raises 4secs up/4secs down(high as you can)

WOD 210316

A. Tabata (20mins)

Inverted rows

Air squats

Dumbbell pull ups (push up position)

Shoulder to overhead 40/25kg

Jump lunges over stick.

B. L-sit holds for 15secs on Kettlebells or boxes x 5

C. Handstand walking for distance(unbroken) 5mins.