Thursday 17 April
Strength Front Squat 5X5 WOD 10/9/8/7/6/5/4/3/2/1 T2B Lying Hand Claps Lunge 10/5kg Overhead After each round run 200m
Strength Front Squat 5X5 WOD 10/9/8/7/6/5/4/3/2/1 T2B Lying Hand Claps Lunge 10/5kg Overhead After each round run 200m
Skill 5min Handstand Hold WOD 9/6/3 Deadlift 120/60kg Chest to Bar Pull Up Rest 2mins 50 Burpees
Strength EMOM 20mins 5 X Bench Press(odd) 10 X Push Up(even) WOD 15min AMRAP 10 Box Jumps 24/20″ 10 KB Swings 24/16kg 10 Wall Balls 20/14lbs
Strength Rope Climb X 5 Farmers Walk X 5 WOD 5 Rounds for Time 5 X Snatch 50/30kg 10 X Power Clean to Push Press 50/30kg 15 Bar Hop Burpees
Mobility 15mins WOD ‘Annie’ 50/40/30/20/10 Double Unders Sit Ups Followed By; ‘Nicole’ 20min AMRAP Run 400m Max Rep Pull Ups Score is total Pull Ups
Mobility 20mins WOD ‘Partner WOD’ 5 Rounds 100 Wall Balls 20/14lbs Run 400m 100 Push Ups Run 400m 1 person working at a time except during the run. Partners must start and finish run together.
Skill Running 3 X 800m Rest 2mins between Rounds WOD ‘Jack’ 20min AMRAP 10 X Push Press 50/25kg 10 X KB Swing 24/16kg 10 X Box Jump 24/20″
Strength Sled push Tyre Flipping WOD 21/15/9 Toes to Bar Front Squat 60/40kg Double Unders
Skill 20mins Practice a Weakness WOD 2 Rounds 50 Wall Balls 20/14lbs 40 Sit Ups 30 Box Jumps 20 Burpees 10 Power Cleans 70/40kg
Strength Overhead Squat 5X5 WOD ‘Daniel’ 50 Pull Ups Run 400m 21 Thrusters 43/30kg Run 800m 21 Thrusters 43/30kg Run 400m 50 Pull Ups