Wednesday 21 January 2015
Strength Deadlift 5X5 @ 75% 1Rm WOD Amrap 20mins 10 Med Ball Cleans 20/14lbs 10 Med Ball Push Ups 10 Med Ball Thrusters 20/14lbs 10 Med Ball Sit Ups
Strength Deadlift 5X5 @ 75% 1Rm WOD Amrap 20mins 10 Med Ball Cleans 20/14lbs 10 Med Ball Push Ups 10 Med Ball Thrusters 20/14lbs 10 Med Ball Sit Ups
Skill Med Ball Clean WOD 7 Rounds for Time 12 Push Press 50/30kg 15 Front Squat 50/30kg
Skill Squat Therapy WOD 21/15/9 American KB Swing 24/16kg Wall Ball 20/14lbs Burpee
Mobility 15mins WOD- ‘Airforce’ Emom 4 Burpees In remaining time: 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats One mile buy in, One mile buy out.
Mobility 15mins WOD 10-9-8-7-6-5-4-3-2-1 Power Clean 60/40kg 1 round of Cindy after each set
Strength Pull Ups 5X5 @ 50% 1rm ‘or’ 5X5 Banded Pull Ups/Negatives WOD 17min Amrap 25 Wall Balls 20/14lbs 25 Box Jumps 24/20″
Strength Snatch Grip Deadlift 5X5 @50% 1rm WOD 10 Rounds for Time 100m Run 10 Pull Ups 20 Air Squats
Skill K2E/T2B WOD 21/15/9 Burpee Thruster 43/30kg T2B
Skill Squat Therapy WOD Complex 50/30kg Deadlift Hang Clean Front Squat Push Press Thruster 3 Rotations, 5 Rounds If you drop the bar before 3 rotations complete there is a 3 burpee penalty. You may drop bar between rounds.
Mobility 15mins WOD- Partner for time #1 100 Wall Balls 20/14lbs #2 Pull Up Bar Hang #1 100 KB Swings 24/16kg #2 Hold Plank #1 100 Pull Ups #2 Hold Wall Sit 1km Run to Finish Each partner completes 50 reps. While 1 partner works, other partner enters static hold. Swop only when 50…