Tuesday 23rd September 2014
WARM UP: 10 Minutes of 30 Walking Lunges; 10 Ring Rows; 10 Push Ups; 200 M Run
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WOD
Monday 22nd September 2014: Don’t Drop The Ball!
WARM UP: 30 Med Ball Cleans; 30 Med Ball Press; 30 OHS with Med Ball; 30 Med Ball Sit Ups
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Sunday 21st September 2014: R&R
Time to kick back and enjoy the rainy weather!!
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Saturday 20th September 2014
Warm UP: 30 Pass Throughs; 30 Over Head Squats; 30 Front Squats; 30 Back Squats 400 M Run; 30 Walking Lunges; 30 Air Squats; 200 M Run; 20 Push Ups; 30 Sit Ups
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Friday 19th September 2014: The one we’d like to Forget
WARM UP: 30 PT’s; 30 OHS; 30 Back Squats; 30 Front Squats – all with the PVC. 25 Hollow Rocks; 25 Supermans; 25 Butterfly Situps; 25 Walking lunges
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Thursday 18th September 2014: 12 Minute EMOM Clean
WARM UP: 1 Mile Run; 50 Sit Ups; 25 Push Ups; 25 Mt. Climbers
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Wednesday 17th September 2014
WARM UP: 30 Pass Throughs; 30 OverHead Squats; 30 Back Squats; 30 Front Squats 50 Flutter Kicks; 50 Hollow Rocks; 50 Air Squats; 15 Pike Push UpsÂ
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Tuesday 16th September 2014
WARM UP: 20 Butt Kicks; 20 High Knees; 20 Lunge Twists; 20 Jump Squats SKILL: 20 Minutes of Back Squats  10 X 3
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Monday 15th September 2014: 15 Minute AMRAP
WARM UP: With the PVC: 30 Pass Throughs; 30 Over Head Squats; 30 Back Squats; 30 Front SquatsÂ
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Sunday 14th September 2014: R&R DAY
It’s Rest Day guys!!!
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