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SKILL

Hang Cleans

WOD

Chipper.

10 KB Swings   (24/16)

20 TTB

30 Push Press  (15/20)

40 Double unders

50 pressups

40 Double unders

30 push press

20 TTB

10 KB Swing

SKILL

Rope climb

WOD

5 Rounds

400m run

10 burpees

1 min rest

“Fred’s Special” (work in pairs)

100 wall balls

100 kettlebell snatch ( 5 left then 5 right)

100 burpee pullups

200 metre bear crawls (1 each 10 metres)

2000 metre row. (200 metres)

Skill

TGU 3-3

WOD

Tyre work, 3 rounds

in pairs 1 minute tyre flip

30 second tyre jumps

400m run with  slam ball

WOD

Tabata

Press ups

Squats

Sit ups

Hollow rocks

WOD

4 rounds

15 Slam Balls

15 KB Swings

15 T-T-B

15 HR Pressups

200m run

WOD

“CINDY”  ( 20 Min AMRAP)

5 pull ups

10 PressUps

15 Squats

 

Saturday, 8 March 2014

“Freds Special” (pairs bracket)

100 wall balls (10)

100 KettleBell Snatch (5 left and 5 right)

100 burpee pullups (5)

200 metre bear crawl( 1 each 10 metres)

2000 metre row (200metres)

 

 

Friday, 7 March 2014

SKILL

TGU 3 – 3

WOD

Tyre work 3 rounds

In pairs 1 minute tyre flip

30 second tyre jumps

400m run with slam ball

 

Thursday, 6 March 2014

WOD

TABATA (Maximum reps)

Press-ups

Squats

Sit ups

Hollow rocks

 

Wednesday, 5 March 2014

WOD

4 Rounds

15 Slam ball

15 KB swing

15 T-T-B

15 HR Press-ups

200m run

 

Tuesday, 4 March 2014

WOD

“Cindy” (20 AMRAP)

5 Pull ups

10 Press ups

15 Squats

 

 

Monday, 3 March 2014

SKILL

 TGU Progressions

WOD

8min AMRAP

9 KB Swing

6 K-T-E

3 Burpee tuck jumps