Thursday 28 May 2015
Skill Split Jerk WOD 5 Mins- Run 400m, KB Swings(Heavy) for remaining time 5 Mins- 50 Burpees, Push Ups for remaining time 5 Mins- 15 Muscle Ups/60 Pull Ups, Sit Ups for remaining time Rest 3 Mins between
Skill Split Jerk WOD 5 Mins- Run 400m, KB Swings(Heavy) for remaining time 5 Mins- 50 Burpees, Push Ups for remaining time 5 Mins- 15 Muscle Ups/60 Pull Ups, Sit Ups for remaining time Rest 3 Mins between
Strength Front Squat 5X5 @ 65% WOD 5X1 Mins Rowing Pull Ups Squats Sit Ups Push Ups Rest 1 Min between Rounds
Skill Handstand WOD 12 Min Amrap 10 T2B 8 Push Ups 6 Thrusters 40/30kg
Strength Thruster 5X5 @ 65% WOD 10-1 Power Clean 90/50kg Bar Hop Burpee
Mobility 15 Mins WOD- Chelsea Emom 30 Mins 5 Pull Ups 10 Push Ups 15 Squats
Strength/Skill Snatch Progressions WOD 5 Wall Balls 20/14lbs 5 Burpees Amrap 1 Min,Rest 1 Min, 10 Rounds
Strength Front Squat 5X5 @ 60% WOD 21/15/9 Push Up from Box 24/20′ Box Jump 24/20′ American KB Swing 24/16kg
Skill Pistols WOD 15 Min Amrap 1 Clean 70/35kg 2 Front Squat 70/35kg 1 Jerk 70/35kg
Strength Thruster 5X5 @ 60% WOD 7 Rounds 7 Power Cleans 80/50kg 30 Ab Mat Sit Ups
Mobility 15Mins WOD- Partner 150 Partner Wall Balls 20/14lbs 100 Pull Ups 50 Power Cleans 70/50kg 10 Piggy Backs 8 Wheel Barrows