Saturday 28 June 2014
Mobility Yoga Tune Up Balls WOD Teams of 3, Pace Horse 400m 3 Rounds KB Swings 24/16kg Burpees Pull Ups Push Ups Box Jumps 24/20′
Mobility Yoga Tune Up Balls WOD Teams of 3, Pace Horse 400m 3 Rounds KB Swings 24/16kg Burpees Pull Ups Push Ups Box Jumps 24/20′
Mobility 15 mins WOD BARBARA 5 Rounds for Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3mins between rounds
Strength Tyre Flip Sled Push WOD 5 Rounds 10 Power Snatch 50/30kg 10 Hang Clean 50/30kg 20m Bear Crawl
Skill Muscle Up WOD 21/15/9 HSPU Power Clean 70/40kg Bar Hop Burpee
Strength Back Squat 3 sets 60/40kg to failure WOD 3 Rounds for Time Run 400m 10 Burpees 20 Toes to Bar 30 Air Squats
Strength EMOM-20mins 5 Strict Pull Ups(odd) 8 Med Ball Push Ups(even) WOD Karen 150 Wall Balls 20/14lbs
Mobility 15mins WOD Partner Workout Pet Plate 20/10kg Plate must not touch ground throughout workout 50 Deadlifts 70/50kg 50 Power Cleans 60/40kg 50 Push Press 50/30kg 50 Front Squat 40/20kg 50 Thrusters 30/17.5kg 50 Overhead Squats 20/15kg
Mobility 15mins WOD Partner Workout Run 400m 10 Wall Balls 20 Pull ups 20 Wall Balls 40 Pull Ups 40 Wall Balls 80 Pull Ups Run 400m Each person does full workout 1 person working at a time
Skill Clean & Jerk WOD 10min AMRAP 5 Shoulder to Overhead 60/30kg 10 Deadlift 60/30kg 15 Jumping Squats over Bar 1km Run to finish
strength Strict Press/Push Press WOD 3 Rounds for time 10 Strict Pull Ups 15 Burpees 20 Box Jumps 25 KB Swings Run 400m