Saturday 5 December 2015
GYM CLOSED Turkey Trot 5/10km Cratloe Woods
Mobility 15 Mins WOD 21 Mins A1: Burpees A2: Hand Release Push Ups A3: Air Squats
Strength Squat Clean 5X5 @ 70% WOD Amrap 7 Mins X 2 Rounds 20 Lunges 30/15kg 10 OHS 30/15kg 10 Push Ups Rest 3 Mins between Rounds
Skill 400 DU’s or 10 Mins Practice WOD- Partner Burpee 1-10 X 1 Push Press 2-20 X 2 Pull Up 1-10 X 1 Wall Ball 2-20 X 2
Skill Handstand & Core Work WOD 7 Rounds 200m Run 7 Thrusters 45/30kg 7 Pull Ups
Strength OHS 5X5 @ 65% 1Rm WOD 15 Min Ascending Ladder 1 Power Clean 60/40kg 1 Bar Hop Burpee 2 Power Clean 2 Bar Hop Burpee 3… 3…
Mobility 10 Mins WOD- Partner ‘Lumberjack 20’ 20 Deadlifts 100/60kg 400m Run 20 KB Swings 24/16kg 400m Run 20 OHS/Front Squat 50/30kg 400m Run 20 Burpees 400m Run 20 C2B Pull Ups 400m Run 20 Box Jumps 24/20′ 400m Run 20 Squat/Power Cleans 60/40kg 400m Run Each Partner does full 20 reps, can…
Mobility 10 Mins WOD- Partner Run 400m 80 Squats 80 KB Swings 24/16kg 80 Wall Balls 20/14lbs 80 Pull Ups 80 Sit Ups 80 Lunges Run 400m 1 Working, 1 Resting, both team mates do total reps
Strength Squat Clean 5X5 @ 65% WOD 50 Back Squat 40/25kg 40 Pull Ups 30 Push Press 40/25kg 50 Front Squat 40/25kg 40 Pull Ups 30 Push Press 40/25kg
Skill Handstand Core Work WOD Run 1000m ‘Then’ 10 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats