Wednesday 25 November 2015
Skill 400 DU’s or 10 Mins Practice WOD 5 Rounds for Time 21 KB Swings 24/16kg 21 Push Ups 21 Sit Ups
Skill 400 DU’s or 10 Mins Practice WOD 5 Rounds for Time 21 KB Swings 24/16kg 21 Push Ups 21 Sit Ups
Strength OHS 5X5 @ 60% 1Rm WOD 17 Min Amrap 200m Run 12 T2B 12 Thruster 40/25kg
Moblity 10 Mins WOD- Partner 400m Run 50 Wall Balls 20/14lbs 400m Run 50 Burpees 400m Run 50 Push Press 40/25kg 400m Run 50 T2B 400m Run 50 Thrusters 40/25kg
Skill 400 DUs or 10 Mins Practice WOD- ‘Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
Skill Handstand & Core Work WOD 10-1 Thruster 40/30kg Pull Ups Sit Ups
Strength Overhead Squat 5X5 @ 60% WOD 3 Rounds For Time 25 T2B 20 Deadlift 100/60kg 15 Bar Hop Burpee
Mobility 10 Mins WOD- Partner 2 Rounds 400m Run Together 100 Wall Balls 20/14lbs 100 Pull Ups 100 Power Cleans 60/40kg 100 Box Jumps 24/20′
Mobility 10 Mins WOD Rebound Chipper 100 Squats 80 Sit Ups 60 Push Ups 40 Lunges 20 Burpees 400m Run
Mobility 10 Mins WOD- Partner 80 reps of Each Box Jumps 24/20′ Wall Balls 20/14lbs KB Swings 24/16kg OH Walking Lunges 15/5kg DU’s Push Press 30/20kg Burpees 200m Partner Carry
Mobility 10 Mins WOD- ‘Danny’ 20 Min Amrap 30 Box Jumps 24/20′ 20 Push Press 50/35kg 30 Pull Ups