Thursday 10 July 2014
Skill T2B/K2E WOD 10 Push Press 60/35kg 20 T2B 30 Wall Balls 20/14lbs 40 Double Unders 200m Med Ball Carry 40 Double Unders 30 Wall Balls 20 T2B 10 Push Press
Skill T2B/K2E WOD 10 Push Press 60/35kg 20 T2B 30 Wall Balls 20/14lbs 40 Double Unders 200m Med Ball Carry 40 Double Unders 30 Wall Balls 20 T2B 10 Push Press
Strength 3 Rounds Bench Press Burn Out 50/25kg WOD Ascending Ladder 1 Power Clean 60/40kg 1 Box Jump 24/20′ 2 Power Cleans 2 Box Jump 3…. 3 etc
Strength Back Squat 5-3-2-2-1 WOD 20min AMRAP 5 HSPU/HRPU 10 Push Press 50/30kg 15 Sit Ups
Skill Pistols WOD 10-1 Pull Ups Burpees KB Swings 24/16kg Run 200m after each round
Mobility-15mins WOD 15min AMRAP 5 Deadlift 5 Power Clean 5 Front Squat 5 Push Press 5 Thrusters 1km Run to Finish Weight-43/30kg
Strength EMOM 20mins Farmers Carry 1min(odd) Plank 30secs(even) WOD 7 Rounds for Time 7 Pull Ups 7 OHS 40/20kg
Skill Cluster WOD 21/15/9 Cluster 43/30kg Burpee
Strength Back Squat 5X5 WOD 5 Rounds for Time Run 200m 15 KB Swings 24/16kg 15 Med Ball Push Ups 15 Sit Ups
Skill Kipping Pull Up/Pull Up Progressions WOD 13min AMRAP 10 Burpees 10 Wall Balls 20/14lbs 10 Deadlift 100/50kg