Friday 21 August 2015
Mobility 10 Mins WOD-Partner 12 Burpees 12 Thrusters 40/30kg 12 Burpees 12 Power Snatch 40/30kg 12 Burpees 12 Hang Squat Cleans 40/30kg 12 Burpees 12 OHS 40/30kg
Mobility 10 Mins WOD-Partner 12 Burpees 12 Thrusters 40/30kg 12 Burpees 12 Power Snatch 40/30kg 12 Burpees 12 Hang Squat Cleans 40/30kg 12 Burpees 12 OHS 40/30kg
Core Work WOD 5 Rounds 10 T2B 20 OH Lunges 10/5kg 30 Push Ups
Strength Bench Press 80% X 4 87.5% X 3 95% X 2 WOD 18Min Emom (Odd) 3 Power Snatch 50/30kg (Even) 5 Pull Ups, 3 Bar Touch Burpees
Skill Running WOD 21/15/9 Bar Hop Burpees Power Clean 60/35kg KB Swing 24/16kg
Strength Power Clean 5X5 @ 70% WOD 5 Rounds 400m Run 30 Burpee Box Jumps 24/20′ 30 Wall Balls 20/14lbs
Mobility 10 Mins WOD- Partner 120 Wall Balls 20/14lbs (Hold KB) 120 KB Swings 24/16kg (Hold WB) 120 Med Ball Cleans 20/14lbs (Hold KB) 120 Burpees (Hold WB) 100 DUs each 1 Working, 1 Lunging with object
Mobility 10 Mins WOD 50-40-30-20-10 30 DUs 50 Lunges 20/10kg Plate 50 Push Ups 50 Sit Ups 30 DUs 40… 40… 40…. 30 DUs 30..
Core Work WOD 20Min Amrap 200m Run 8 C2B Pull Ups 8 Front Squats 45/30kg 8 HSPUs
Strength Bench Press 80% X 2 86% X 2 92.5% X 2 WOD 5 Rounds 12 Push Press 50/35kg 20 Box Jump Overs 24/20′ 30 Sit Ups
Skill Running WOD 5 Rounds 20 KB Swings 24/16kg 20 Goblet Squats 24/16kg 20 Russian Twists 24/16kg 20 Back Extensions