Saturday 10 October 2015
Mobility 10 Mins WOD 20 Min Amrap Row 200m 5 Power Cleans 60/40kg 10 Deadlifts 15 Pull Ups 20 KB Swings 24/16kg 25 Sit Ups
Mobility 10 Mins WOD 20 Min Amrap Row 200m 5 Power Cleans 60/40kg 10 Deadlifts 15 Pull Ups 20 KB Swings 24/16kg 25 Sit Ups
Mobility 10 Mins WOD- Partner Burpee 1-10 T2B 1-10 HRPU 1-10 Pull Up 1-10 Sit Up 1-10 Squat 1-10
Skill Rope Climb Core Work WOD 15 Min Amrap 15 Burpees 30 DU’s
Strength Back Squat 5X5 @ 75% WOD 15 Min Amrap 30 Lunges 40/25kg 12 Push Press 40/25kg 12 SDHP 40/25kg
Endurance Running WOD 30 Burpees ‘Then’ 21/15/9 American KB Swings 24/16kg Box Jump Overs 24/20′ Pull Ups ‘Then’ 30 Burpees
Strength Weighted Pull Up/Dip 5X3 Dips @ 70% 5X3 Pull Ups @ 75% WOD 12 Min Amrap 15 Front Squats 50/30kg 12 Bar Hop Burpees 9 T2B
Mobility 10 Mins WOD- Teams of 3 100 Burpees 100 Thrusters 40/30kg 100 Push Ups 100 Sit Ups 100 Box Jumps 24/20′ 100 Push Press 40/30kg 1km Run to Finish 2 Working, 1 Resting, All Do Run Together
Mobility 10 Mins WOD- Partner- For Reps Box Jumps 24/20′ Wall Balls 20/14lbs T2B Push Ups Squats Lying Hand Claps Sit Ups Push Press 20/15kg While 1 partner runs 200m,other partner performs movement Both athletes do both movements
Skill Rope Climb Core Work WOD 7 Rounds 6 Push Press 50/30kg 11 HR Push Ups 21 Double Unders
Strength Back Squat 5X5 @70% WOD Partner Grace 30 Clean And Jerks for Time 1-1, until 30 reps each reached Tabata- Squat/Push Up/ Burpee