Thursday 17 September 2015
Skill Core Work Rope Climbs WOD 12 Min Amrap 5 Cleans 60/35kg 5 Bar Hop Burpees
Skill Core Work Rope Climbs WOD 12 Min Amrap 5 Cleans 60/35kg 5 Bar Hop Burpees
Strength Back Squat Test 1 Rm WOD 100 Double Unders 75 Lunges 50 Push Ups 25 Step Ups 24/20′ with KB 24/16kg
Skill Running WOD 15 Min Amrap 5 Power Cleans 60/35kg 5 T2B 10 Power Cleans 10 T2B 15 Power Cleans Etc……
Strength Weighted Pull Up/Weighted Dip Test 1 Rm WOD 3 Rounds for Time 20 Pull Ups 25 Air Squats 30 Box Jumps 24/20′
Mobility 10 Mins WOD Anyone competing on Saturday, use today as a mobility or really light aerobic day. Partner 50 Burpees 50 Wall Balls 20/14lbs 200m Med Ball Carry 40 Wall Balls 200m Med Ball Carry 30 Wall Balls 200m Med Ball Carry 20 wall Balls 200m Med Ball Carry 10 Wall Balls 200m…
Skill Core Work WOD 5 Min Amrap 9 Calorie Row 6 Burpees over the Rower 5 Min Amrap 5 Pull Ups 5 Push Ups 5 Min Amrap 20 Air Squats 10 Front Squats 40/25kg 5 Min Amrap 50 Double Unders 10 Walking Lunges 20/10kg
Strength Bench Press Re Test 1 Rm WOD- Partner Tipperary Scaled Comp 3 One athlete holding the bar in the top of the deadlift position at all times. One holds the bar while the other works, over and back in this fashion until 90 Russian swings are completed Over and back until 70 up…
Skill Running WOD – Partner Tipperary Scaled Comp 2 4 Rounds for Time 30 Power Cleans 50/35kg 30 Box Jump Overs 24/20′ 1 Partner working at a time
Strength Re Test Power Clean 1 Rm WOD- Partner Scaled comp Tipperary 1 2 Min Max Reps Front Squat 2 Min Max Reps S2OH 2 Min Max Reps Thrusters 1 Min Rest(the bar can be put down) 1 Min Max Reps Front Squat 1 Min Max Reps S2OH 1 Min Max Reps Thrusters 1…
Skill Core Work WOD 15 Mins Partner G2OH Ladder 50/25kg