Wednesday 24 June 2015
Strength Strict Press Test 1 Rep Max WOD 20 Min Amrap 30 American KB Swings 24/16kg 20 Steps Walking Lunge 10 Deadlifts 70/50kg
Strength Strict Press Test 1 Rep Max WOD 20 Min Amrap 30 American KB Swings 24/16kg 20 Steps Walking Lunge 10 Deadlifts 70/50kg
Skill Turkish Get Up WOD 3 Rounds For Time 400m Run 20 Burpees 15 Sumo Deadlift High Pulls 50/30kg 10 KB Swings 24/16kg 5 Bar Muscle Ups/Pull Ups
Strength Deadlift (week 1 of 6) Test 1 Rep Max WOD Emom 15 Mins 5 Front Squats/ 5 Push Press 50/30kg (odd) 5 American KB swing 24/16kg/ 5 Push Press (even) @ 15 Min, 5 Min Amrap of above
Skill Split Jerk WOD 12 Min Amrap 20 Back Squats 50/30kg 15 T2B 10 Push Press 50/30kg 5 Bar Hop Burpees 1 Km run after 12 Min
Strength Front Squat Re Test 1 Rep Max WOD 5 Rounds for Time 15 Deadlifts 90/50kg 15 wall Balls 20/14lbs 15 Pull Ups
Skill Squat Clean WOD 15 Min Amrap 15 Box Jump 24/20′ 10 Cross Over Push Up 15 Ab Mat Sit Up
Strength Re Test 1Rep Max Thruster WOD 5 Rounds 5 Thrusters 50/35kg 10 Hang Power Cleans 50/35kg 15 Ball Slams 20/14lbs
Team WOD- 5 per Team 1000 Air Squats 1000 Push Ups 1000 Sit Ups 1000 Lunges 250 Burpees 250 Box Jumps 1 Person Running at all times 1 Person Rowing at all times
Mobility 10 Mins WOD- ‘Empty Bar’ 50 Snatch 20/15kg 50 Box Jumps 24/20′ 50 Clean & Jerk 20/15kg 50 Sit Ups 50 Floor Press 20/15kg 50 Push Ups 200m Run Between Sets
Skill L Sit WOD 7 Rounds for Time 7 Power Cleans 80/50kg 7 Bar Hop Burpees