Friday 5 September 2014
Mobility 15mins WOD 1 5 Rounds for Time Run 100m 20 Squats Rest 2 Mins WOD 2 5 Rounds for Time 15 Wall Balls 20/14lbs 15 Burpees Rest 2 Mins WOD 3 5min AMRAP 5 Pull Ups 5 Push Ups Run 1km to Finish
Mobility 15mins WOD 1 5 Rounds for Time Run 100m 20 Squats Rest 2 Mins WOD 2 5 Rounds for Time 15 Wall Balls 20/14lbs 15 Burpees Rest 2 Mins WOD 3 5min AMRAP 5 Pull Ups 5 Push Ups Run 1km to Finish
Strength Deadlift 5X5 WOD 5 Rounds For Time 25 Deadlifts 60/35kg 25 Ab Mat Sit Ups/GHD
Skill/Strength Overhead Squat WOD 7 Rounds for Time 7 OHS 40/25kg 7 Bar Hop Burpees
Strength Push Press 5X5 WOD 20min AMRAP 5 Pull Ups 10 Push Press 40/25kg 15 Thruster 40/25kg
Strength EMOM 20mins 5 Dips(odd) 30sec weighted Plank hold(even) WOD Tabata Push Ups Sit Ups Pull Ups Squats
Mobility-15mins WOD Teams of 4 30min AMRAP 400m Run Box Jump Overs 24/20′ Burpee Pull Ups Wall Walks Each team member will start on a different station and may not rotate to the next station until their running teammate returns
Strength Deadlift 5×5@ 65% 1rm WOD 20min AMRAP 1 power Clean 60/40kg 1 Burpee Ladder Format
Skill Kipping Pull Up Strength Weighted Pull Up WOD 3 Rounds 1min Push Ups 1min Sit Ups 1min Mountain Climber 1min Squats 1min Lying Hand Claps 1min Lunges Rest 2mins between Rounds
Strength Push Press 5×5 WOD For Time 50 Box Jumps 24/20′ 40 Pull Ups 30 Front Squat 40/25kg 20 Bar Hop Burpee 10 Thrusters 40/25kg
Skill Parallel Bars/Parallettes WOD 5 Rounds for Time Run 200m 15 Wall Balls 20/14lbs 15 KB Swings(American)24/16kg