Thursday 21 April 2016
Skill Running WOD Amrap 16 Mins 3 Clean & Jerks 60/40kg 6 HSPU 9 Burpees
Skill Running WOD Amrap 16 Mins 3 Clean & Jerks 60/40kg 6 HSPU 9 Burpees
Strength Squat Clean 5X5 @65% Accessory 5 Max Sets of Horizontal Ring Rows Rest 2 Mins between Sets WOD Emom 10 Mins 7 Strict Pull Ups 50 DU’s
Skill Complex X5 Sets AHAP 1 Power Snatch 1 OHS 1 Hang Squat Snatch WOD Amrap 15 Mins 10 C2B Pull Ups 5 Ring Dips 15 Power Snatch 45/30kg
Strength Back Squat 5X5 @ 70% WOD 7 Rounds 10 Push Press 50/30kg 10 KB Swings 24/16kg ‘Then’ 3 Rounds 20 T2B 400m Run
Mobility 10 Mins WOD 5 Min Amrap 20 DU’s 10 Air Squats 5 Min Amrap 5 Burpees 10 Pull Ups 5 Min Amrap 10 Wall Balls 20/14lbs 15 Sit Ups 5 Min Amrap 5 T2B 10 Push Ups Rest 1 minute between Amraps
Skill Running WOD 10 Min Amrap 3 Squat Cleans AHAP 5 Strict HSPU’s
Strength Squat Clean Find 5Rm Touch and Go WOD Row 500m X 3 Minimum 3 Mins Rest Between Efforts ‘Then’ 4 Rounds 20 T2B 3 Squat Snatch 50/30kg
Skill Burpees 7 Rounds 30 Secs Max Effort Burpees To Plate 30 Secs Rest WOD 12 Min Amrap 12 C2B Pull Ups 9 Box Jumps 30/24′ 6 G2OH 60/40kg
Strength Back squat 5X5 @ 65% WOD 5 Rounds 10 Front Squats 50/35kg 10 Ring/Box Dips 10 Burpee Box Jump Overs 24/20′
Mobility 10 Mins SADISTIC SATURDAY All Wods are Partner– 45 Min Cut Off Who can Finish it !!!!! Annie 50-40-30-20-10 Double Unders Sit Ups Fran 21-15-9 Thrusters 43/30kg Pull Ups Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Grace 30 Clean & Jerks 60/43kg Nancy 5 Rounds Run 400m 15…