Monday 20 April 2015
Strength/Skill 300 Double Unders or 8 Mins Practice 3 X 1 Min Weighted Plank WOD 10 Min Amrap 12 Wall Balls 20/14lbs 10 Pull Ups 8 Deadlifts 100/50kg
Strength/Skill 300 Double Unders or 8 Mins Practice 3 X 1 Min Weighted Plank WOD 10 Min Amrap 12 Wall Balls 20/14lbs 10 Pull Ups 8 Deadlifts 100/50kg
Mobility 15 Mins Partner WOD 10 HSPU 20 Pull Ups 30 Box Jumps 24/20′ 40 Sit Ups 50 Back Ext 60 Lateral Partner Jumps 70 Flutter Kicks 80 Air Squats 90 DU’s 100 Mountain Climbers Then do it Backwards!!
Mobility 15 Mins WOD- Partner Deadlift 60/35kg Burpee Over Bar Push Press 40/25kg Double Unders Wall Ball 20/14 lbs T2B Partner #1 Runs, Partner#2 carries out movement. They swop after each run Score= Total Reps Completed
Strength Push Press 5X5 @ 65% 1Rm WOD For Time 75 Wall Balls 20/14lbs 50 Sit Ups 25 Thrusters 40/25kg
Strength Back Squat 5X5 @ 70% Max WOD 5 Rounds For Time 200m Run 3 HSPU 6 Burpees 9 Pull Ups 12 Push Ups 15 Squats
Skill Push Press/ Push Jerk WOD 12min Amrap 1 Push Jerk 40/25kg 1 Front Squat 40/25kg 1 Thruster 40/25kg 2 Push Jerk 2 Front Squat 2 Thruster 3… 3…
Skill Burpee Climb WOD 15min Amrap 30 Sit Ups 20 Box Jumps 24/20′ 30 KB Swings 24/20/16kg
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Mobility 15Mins WOD- Partner 50 Alt Box Jump Overs 24/20′ 25 Unison Burpees 50 KB Swings 24/16kg(25 each) 25 Med Ball Pass Sit Ups 20/14lbs(each) 100m Leap Frog 50 Alt Power Cleans 60/40kg
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Strength Push Press 5X5 @ 60% 1Rm WOD 3 Rounds for Time 50 Double Unders/150 Skips 25 American KB Swings 24/16kg 20 Box Jumps 24/20′ 15 Burpees
No Class this Saturday 11 April due to Oly Lifting Seminar. If interested enquire at the Box. Strength Back Squat, Build to Moderate/Heavy 5Rm WOD 5 Rounds for Time/ 30Min Cap 20 Pull Ups 25 Wall Balls 20/14lbs 30 Push Ups 1Min Rest Between Rounds