Tuesday 15 March 2016
Strength Bench Press 5X5 @75% WOD 3 Rounds 1 Min Max Double Unders Rest 1min between Rounds Then 5 Rounds 10 Thrusters 40/30kg Run 400m
Strength Bench Press 5X5 @75% WOD 3 Rounds 1 Min Max Double Unders Rest 1min between Rounds Then 5 Rounds 10 Thrusters 40/30kg Run 400m
Skill Split Jerk WOD- ‘Jack’ 20 Min Amrap 10 Push Press 50/30kg 10 KB Swings 24/16kg 10 Box Jumps 24/20′
Strength Bench Press 5X5 @ 70% WOD 100 DUs/300 Skips 50 Air Squats 40 Push Ups 30 KB Swings 24/16kg 20 Pull Ups 400m Run 20 Pull Ups 30 KB Swings 24/16kg 40 Push Ups 50 Air Squats 100 DUs/300 Skips
Skill Power Snatch WOD 20 Min Amrap 10 Burpees 1 Bear Complex AHAP (1 Power Clean,1 Front Squat,1 Push Press,1 Back squat,1 Push Press)
Mobility 15 Mins WOD- Open Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115…
Mobility 15 Mins WOD- Open Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115…
Mobility 15 Mins WOD- Open Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115…
Skill 400 DUs or 10 Mins Practice WOD 10-1 Thrusters 50/30kg Deadlifts 50/30kg Push Ups
Strength Bench Press 5X5 @ 65% WOD 4 Rounds 20 S2OH 50/30kg 3 Rope Climbs 200m Run
Skill Handstand/ Handstand Push Up WOD 7 Rounds 1min on/1 min off Max rep HSPUs Rest 5 Mins 50 Burpee Pull Ups