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WC 1st February - Movement Standard - Workout 1a & 1b
Workout 1a
Max Crunches in 5 minWorkout 1b
7 Rounds of A + B
2 Min Work, 1 Min Rest
A) In 2 Minutes complete....
10 HSPU's or 15 Pike HSPU's
Remaining Time - Burpee Box Jumps
1 Min RestB)
In 2 Minutes complete....
20 Hang DB Snatches (10EA)
Remaining Time - Burpee Box Jumps
1 Min rest -
WC 1st February - Workout 1a & 1b
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WC 1st February - Movement Standard - Workout 2a, 2b & 2c
Workout 2a
4 Rounds For Time
20 Hollow Rocks
10 Supermans
20 Shoulder Taps
30 Hip BridgesWorkout 2b
25 Min AMRAP
Ascending by 2 each round, Start at 6
Push Press - 6 (3EA)
Deadlifts - 6 (3EL)
Air Squats - 6Workout 2c
Tabata
1 Hang Power Clean & Jerk - Right arm
2 Hang Power Clean & Jerk - L... -
WC 1st February - Workout 2a & 2b
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WC 1st February - Movement Standard - Workout 3
Workout 3
8 Rounds
IN 4 Min CompleteDB Thruster - 8 EA
Single Arm High Pulls - 10 EA
UP Downs - 20 reps
Time remaining pistol squats / Single leg get down get upRest 1 Min - between rounds
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1st February - Hero WOD Captain Tom
Workout
10 Rounds
30 Front Lunges - 15EL
4 Devil Presses - 2EA
19 Air Squats
20 Double Unders or Penguin TapsBuy-Out - 100 Burpees
Time Cap - 40 Mins -
WC 1st February - Movement Standard - Workout 4
Workout 4
45 Min Cap
100 Weighted box step-ups
120 Weighted plank rows
140 Candlesticks
60 HSPU's
50 Reverse BurpeesBuy out 200 Hollow Rocks
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WC 1st February - Workout 4
Workout 4
45 Min Cap
100 Weighted box step-ups
120 Weighted plank rows
140 Candlesticks
60 HSPU's
50 Reverse BurpeesBuy out 200 Hollow Rocks
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WC 1st February - Movement Standard - Workout 5
Workout 5
10 Rounds
3 Mins work, 1 Min RestIn 3 Minutes complete....
5 Wall Walkers or 10 Walkouts
50 Double Unders or Penguin Taps
20 Press Ups
Remaining Time - HSPU's or HRPU's -
WC 1st February - Workout 5