Monday 16 May 2016
Strength Back Squat Re Test 1 Rep Max Accessory 3 Rounds 50 Double Unders 20 Push Ups Rest 1 Min between Rounds WOD 3 Rounds 50 Air Squats 5 Clean & Jerks 70/80%
Strength Back Squat Re Test 1 Rep Max Accessory 3 Rounds 50 Double Unders 20 Push Ups Rest 1 Min between Rounds WOD 3 Rounds 50 Air Squats 5 Clean & Jerks 70/80%
Mobility 15 Mins WOD- Partner 100 Box Jumps 24/20′ 100 Pull Ups 100 Hang Power Cleans 45/30kg 100 Walking Lunges 100 KB Swings 24/16kg 100 T2B 100 Push Press 45/30kg 100 Sit Ups 100 Wall Balls 20/14lbs 100 Deadlifts 45/30kg 100 Burpees
Mobility 15 Mins WOD ‘Ivan the Terrible’ 90 Secs Skipping 50 Lunges 50 Push Ups 50 Sit Ups 90 Secs Skipping Decrease by 10 reps each round Finish on 10 Sit Ups
Skill Running WOD 5 Rounds 10 Thrusters 50/35kg 10 C2B Pull Ups Rest 90 Secs
Strength Squat Clean 5X5 @ 80% WOD 10-1 Burpee Box Jump Over 24/20′ Deadlifts 100/60kg
Olympic Lifting 1 Clean + 1 Jerk Emom 10 Start Heavy, Finish Heavier WOD 12 Min Emom 15 K2E (odd) 10 Overhead Squat 40/25kg ‘Then’ ‘Annie’ 50/40/30/20/10 Double Unders Sit Ups
Strength Back Squat 5X3 @ 85% WOD 15 Min Amrap 3 HSPU 3 KB Swings 24/16kg 6 HSPU 6 KB Swings 24/16kg Climb the ladder as far as you can in time allowed
Mobility 10 Mins WOD- Partner 5 Rounds for total reps 1 Minute Burpees 1 Minute Power Snatch 40/25kg 1 Minute Box Jumps 24/20′ 1 Minute Thrusters 40/25kg 1 Minute Pull Ups Partners Alternate Each Minute/ 1 Min on, 1 Min Rest
Mobility 15 Mins WOD-‘ B-1’ 5 Rounds for Time 600 meter Run 21 Kettlebell Swings 24/16kg 15 T2B/Knees-to-Elbow 9 Ring Dips
Skill Running Gymnastics Emom until failure 15 Unbroken Chest to Ground Push Ups WOD Emom until failure 7 Unbroken Thrusters Start with an empty bar, add 5/2.5kg every minute until failure