Monday 29 September 2014
Skill Hang Squat Clean WOD 13min Amrap Min 1: Wall Balls 20/14lbs Min 2: Hang Squat Clean 20/15kg Min 3: Burpees
Skill Hang Squat Clean WOD 13min Amrap Min 1: Wall Balls 20/14lbs Min 2: Hang Squat Clean 20/15kg Min 3: Burpees
Mobility– 15mins WOD Teams of 3 500 Double Unders 400 Air Squats 300 Lunges 200 Sit Ups 100 Push Ups 200 Sit Ups 300 Lunges 400 Air Squats 500 Double Unders
Skill Rope Climb WOD– Partner 4 Rounds for time 50 Wall Balls 20/14lbs 400m Wall Ball Carry
Strength Deadlift- Test 1rm WOD ’25 KB Swing Buy In’ 18/15/12/9 Deadlift 80/50kg Box Jump Over 24/20′ ’25 KB Swing Buy Out’
Skill/Strength Pull Ups/ Weighted Pull Ups WOD 5 Rounds for time ‘KELLY’ Run 400m 30 Box Jumps 24/20″ 30 Wall Balls 20/14lbs
Strength Bench Press 5X5 WOD For Time Run 1000m 50 Thrusters 20/15kg 30 Pull Ups
Skill Double Unders WOD 5 Rounds for time 10 Burpees 20 Push Ups 30 Sit Ups 40 Squats Rest 3mins between rounds Add times from each round to get total score
Mobility 15mins WOD-Teams of 4 25min Amrap- Pace Horse Run 200m Push Ups Run 200m Wall Balls 20/14lbs Run 200m Box Jumps 24/20″ Run 200m Burpees Run 200m Sit Ups
Mobility-15mins WOD-Partner 50 Wall Balls 20/14lbs Run 200m 50 Box Jumps 42/20′ Run 200m 50 Pull Ups Run 200m 50 Power Cleans 60/40kg Run 200m 50 KB Swing 24/16kg Run 200m Partners must run together 1 person working at a time on movements
Strength Deadlift 5X5 WOD 14.1 RE Do 10min Amrap 30 Double Unders 15 Power Snatch 35/25kg