Monday 6 July 2015
Strength Deadlift 80% X 4 87.5% X 3 95% X 2 WOD- For Time 50 Box Jumps 24/20′ 40 American KB Swings (heavy) 30 Burpees 20 Pull Ups 10 Bar MU’s/Dips
Strength Deadlift 80% X 4 87.5% X 3 95% X 2 WOD- For Time 50 Box Jumps 24/20′ 40 American KB Swings (heavy) 30 Burpees 20 Pull Ups 10 Bar MU’s/Dips
Mobility 10 Mins WOD 21/15/9 Thrusters Pull Ups Run 1 Km 21/15/9 Thrusters Pull Ups
Mobility 10 Mins WOD- Partner KB Swing 2-20 X 2 Burpee 1-10 X 1 Thruster 2-20 X 2 Box Jump 1-10 X 1 Ball Slam 2-20 X 2
Core Work WOD- Chipper 80 Squats 70 Push Ups 60 Pistols (alt) 50 Lunges 40 OHS 20/15kg 30 HSPU/Ring Rows 20 Thrusters 20/15kg 1 Km Run
Strength Strict Press 5X5 @ 65% WOD 20 Min Amrap 5 Push Press 50/30kg 10 Push Ups 15 Box Jumps 24/20′
Skill Ring Dips WOD 10-1 Thruster 40/30kg Pull Ups Sit Ups
Strength Dead Lift – 80% X 4 87.5% X 3 95% X 2 WOD- ‘Cindy’ 20 Min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Mobility 15 Mins WOD Kris 21/15/9/6/3 Thrusters 45/30kg T2B Finish with 100 DU’s Everytime you break T2B, perform 5 down and ups Scaled alternative on the day
Mobility 15 Mins WOD Partner 50 Pull Ups 400m Run 21 Power Cleans 60/35kg 15 Front Squats 60/35kg 9 Bar Hop Burpees 800m Run 21 Power Cleans 60/35kg 15 Front Squats 60/35kg 9 Bar Hop Burpees 400m Run 50 Pull Ups
Skill Core Work WOD Karen (12 Min Cap) 150 Wall Balls 20/14lbs Rest 1 Min 10min Max Distance Row Teams of 4/5