Tuesday 7 April 2015
Skill HSPU/ Handstand Walk WOD 21-18-15-12-9-6-3 Deadlift 100/60kg K2E
Skill HSPU/ Handstand Walk WOD 21-18-15-12-9-6-3 Deadlift 100/60kg K2E
Mobility 15 Mins WOD- Memorial Michael ‘Dork’ Kennedy HERO WOD 33 Back Squats 100/50kg 15 Burpees 33 Deadlifts 100/50kg 15 Burpees 33 KB Swings 32/24kg 15 Burpees
Mobility 15 Mins WOD Teams of 4 Row 10km Run 10km Air Squats Max Effort 1 Person Running, 1 Person Rowing, Other 2 can alternate between Squats and Rest
Strength Push Press Establish 1Rm WOD 5 Rounds for Time 30 Double Unders/90 Skips 20 KB Swings 24/16kg 10 T2B
Strength Back Squat Establish 1 Rm WOD 12 Min Amrap 15 Box Jumps 24/20″ 12 Med Ball Cleans 20/14lbs 9 Wall Balls 20/14lbs
Mobility 10 Mins WOD- Open Workout 15.5 27/21/15/9 Calorie Row Thrusters 43/29kg There will be an alternate Wod for those not registered for the open
Strength Re Test Bench Press 1 Rm WOD 15 Min Amrap 12 Push Press 40/25kg 12 Power Snatch 40/25kg 12 Back Squat 40/25kg
Strength Re Test 1Rm Overhead Squat WOD 3 Min Amrap/ 5 Rounds 3 Power Cleans 60/40kg 6 Push Ups 9 Air Squats Rest 1 Min between Rounds
Skill Squat Therapy WOD 15 Min Amrap 7 Pull Ups 14 Push Ups 21 Air Squats