Monday 10 August 2015
Strength Power Clean 5X5 @ 65% WOD 5 Rounds of 2 Min Amrap 5 Squat Cleans 70/40kg 10 Pull Ups 10 Box Jumps 24/20′ 2 Mins Rest Between Rounds
Strength Power Clean 5X5 @ 65% WOD 5 Rounds of 2 Min Amrap 5 Squat Cleans 70/40kg 10 Pull Ups 10 Box Jumps 24/20′ 2 Mins Rest Between Rounds
Mobility 10 Mins WOD- Parner Rebound Chipper 50 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 50 Push ups 50 Lying Hand Claps 50 Thrusters 20/15kg 50 Push Press 20/15kg 100 walking Lunges Run 1 Mile
Mobility 10 Mins WOD- Badger 3 Rounds 30 Squat Cleans 45/30kg 30 Pull Ups 800m Run
Core Work WOD 5-1 Thrusters 40/30kg & Push Ups Rest 1 Min 5-1 Power Cleans 60/40kg & HSPU’s Rest 1 Min 5-1 Push Press 50/35kg & Burpees
Strength Bench Press Test 1 Rep Max WOD 3 Rounds for Time 20 Burpees 400m Backwards Run 13 Power Snatch 50/30kg
Running WOD Push Ups to Fatigue, Rest 1 Min X 3 Pull Ups to Fatigue, Rest 1 Min X 3 ‘Then’ 12 Min Amrap 20 American KB Swings 24/16kg 15 Box Jumps 24/20′ 5 Ring Dips
Strength Power Clean Test 1 Rep Max WOD 5 Rounds for Time 15 Pull Ups 20 Deadlifts 80/50kg 25 DU’s
WOD- Teams of 4 Row 10Km 1 to 10 Thrusters 40/30kg 2 to 20 Box Jumps 24/20′ 1 to 10 Pull Ups 2 to 20 Sit Ups 1 to 10 Burpees 2 to 20 Lunges 5/10kg Over Head 1 Rest, 1 Row, 2 Work
Mobility 10 Mins WOD – Partner 30-25-20-15-10-5 K2E Front Squats 40/25kg Star Jumps Push Press 40/25kg Lying Hand Claps Thrusters 40/25kg
Skill Core Work WOD 3 Rounds for Time 50 KB Swings 24/16kg 20 Burpees