Friday 14th February 2014
WARM UP:Â 6 Minutes of: 10 Mountain Climbers 10 Inch Worms 10 Flutter Kicks
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WOD
Thursday 13th February 2014: Death by Squats
WARM UP: 4 Rounds of: 10 Hollow Rocks; 10 Samson Stretches; 10 Sit Ups
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Wednesday 12th February 2014
WARM UP: Bring Sally Up – Thruster Style (Use just the Olympic Bar or PVC Pipe) SKILL: Kettle Bell Swings – Find your Max WOD: EMOM for 15 Minutes: 5 Kettle Bell Swings 5 Jump Squats
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Tuesday 11th February 2014: Annie are You Ok?
WARM UP: 5 Minutes of Jump Rope work (Singles/ Doubles) SKILL: Clean and Front Squat (NOT a Squat Clean) 5×5
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Monday 10th February 2014
WOD 1: For Time 1000 Single Skips 100 Air Squats 75 Sit Ups 50 Push Ups 25 Pull UpsÂ
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Saturday 8th February, 2014: 300 and then some…
WARM UP: 1 Minute Planks 2 Minutes Air Squats 3 Minutes Push Ups 4 Minutes Air Squats 5 Minutes Planks
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Friday 7th February 2014
WARM UP: 3 Rounds of: 20 Walking Lunges 20 Supermans (I’ve always wondered – is the plural of this rightfully “Supermen”?” 20 Mountain ClimbersÂ
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Thursday 6th February 2014
WARM UP: 2 Rounds of: 10 Squat Jumps; 10 Sit ups; & 10 Hollow Rocks
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Wednesday 5th February 2014: Put Your $hit Back WOD
WARM UP: 15 minutes of “Goat Movements” : Â Double Unders; Pull Ups; Chest to Bars; Toes to Bars; Knees to Elbows; Muscle Ups; Box Jumps; etc…
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