Wednesday 22 October 2014
Skill Double Unders X 400 ‘or’ 10mins Practice WOD 20min Amrap 5 X Cluster 50/30kg 10 X Push Up(HR) 15 X Sit Ups
Skill Double Unders X 400 ‘or’ 10mins Practice WOD 20min Amrap 5 X Cluster 50/30kg 10 X Push Up(HR) 15 X Sit Ups
Strength Bench Press Re Test 1Rm WOD 50 Skips Then 4 Rounds of: 8 Burpees 10 Push Press 40/25kg 15 Ab Mat Sit Ups Finish with 50 Skips Rest 5mins 3mins of Power Cleans 50/30kg
Skill Kipping Pull Ups WOD Tabata KB Swings 24/16kg Thruster 20/15kg Burpee
Mobility- 15 Mins WOD- ‘Eva’ 40min Time Cap Run 800m 30 KB Swings 24/16kg 30 Pull Ups
Mobility- 15 Mins WOD- Partner Amrap 30mins 10 Box Jump Overs 24/20′ 20 Air Squats 30 Push Ups 40 Sit Ups 200m Run
Strength Front Squat 5X5 (week 3) WOD 15min Amrap Min 1: Farmers Walk 48/32kg Min 2: Push Press 50/30kg Min 3: Ring Row
Skill Double Unders 300 DU’s or 10mins Practice WOD ‘CINDY’ 20min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Strength Bench Press 5X5(week 5) WOD EMOM- 20mins 12 American KB Swings 24/16kg (odd) 6 Burpees/ 3 T2B (odd)
Skill Ring Dips/ Weighted Dips WOD 5 Rounds Barbell complex Deadlift X3 Clean X3 Front Squat X3 Push Press X3 Overhead Squat X3 Power Snatch X3 50kg Men/30kg Women
Mobility 15mins WOD- Teams of 3 5 Sets for max reps Wall Balls 20/14lbs 60 secs Box Jump Overs 24/20′ 60 secs Burpees 60 secs Rest 60 secs 1 athlete on each station, rotate through Score= Total Reps