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WOD – Wednesday 1st April, 2015

FITNESS
Teams of 2 ( one works one holds hollow then switch )
1min on 1min off
ring rows
plate g2o
box jumps
wall balls
(repeat 3 times)

RISE
3×30 sec wall walks 90 sec rest
Hand stand Push up practise and strength 20 mins strict 
movement and body position/ wall walks 

PERFORMANCE 
3x1min 1:1 60 sec rest only
20 mins Cluster training MR in 20 mins HSPU
Wod 
5 rounds 
10 /5 Wall walks 
20/10 Pull ups 
30 Burpees 
400m run

 

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WOD – Monday 30 March, 2015

FITNESS
Skill- front squat, push press
WOD1- front squat GVT 30sec on 30sec off X10 rounds
WOD2- push press GVT 30sec on 30sec off X10 rounds
WOD3- ABS: 30 sec each station then 400m run X3 rounds
1. Shotguns
2. Hollow (knees bent/ abs pressing down)
3. Bicycle 
4. Back extensions 
(run)

RISE/PERFORMANCE

20 mins to find a 1 RM Back squat
EMOM For 10 mins 5 C2B Pull ups / Pull ups
Wod 
0-3:00 30 back squats 60/40 40/30
3:00-6:00 3 rounds 5 back squats  - 10 Pull ups
6:00–9:00 5 rounds 3 pull ups – 4 back squats – 5 
burpees
Block run buy out

 

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WOD – Saturday 28 March, 2015

8am WOW SESSION

 

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WOD – Friday 20 March, 2015

FITNESS/RISE/PERFORMANCE
A/T

5pm – OPENS 15.4 HEATS BEGIN FROM 5PM

CHALLENGE BBQ/REV X SOCIAL NIGHT: ALL WELCOME + YUMMY FOODS POP UP STORE

 

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WOD – Wednesday 18 March, 2015

FITNESS
FIGHT GONE BAD – 1 min station x 3 rounds
Wall Balls
SDLHP
Box Jumps
Push Press
Row
Rest

RISE
Rest 1 min
3 mins Air Bike
3 min light run
3 mins row
3 mins single skips
Rest 1 min
Repeat above 2 mins/exercise
Rest 1 min
Repeat above 1 min/exercise
Mobility and activation

PERFORMANCE
15 mins to build to a power clean double tech and go then
5 rounds
400m run
10 thrusters 50/35 
20 HR Burpee Box Jump 
30 wall balls

 

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WOD – Thursday 12 March, 2015

FITNESS
Skill- Thruster
WOD- DEATH BY BURPEE (20min cap)


RISE
Movement tempos (for efficiency not intensity- no more the 70%)
10 x
20 m sled push
5 T2B
5 Box jump overs
5 wall balls
5 Hand release burpees
20 DU

 

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