Thursday 14 January 2016
Skill 400 Double Unders or 10 Mins Practice WOD 5 Rounds 20 C2B Pull Ups 20 Burpees
Skill 400 Double Unders or 10 Mins Practice WOD 5 Rounds 20 C2B Pull Ups 20 Burpees
Strength Strict Press 5 X 5 @ 65% WOD 1) 10 Min Amrap 3 Rope Climbs 200m Run Rest 2 Mins 2) 10 Min Amrap 10 Burpee Box Jumps 24/20′ 10 Push Ups off Box
Skill Power Snatch WOD Amrap 3 Min/ Rest 1 Min/ 7 Rounds 12 Thrusters 40/30kg 12 T2b
Strength Front Squat 5X5 @ 65% WOD EMOM 20 Mins Clean + 2 Front Squats + Jerk
Mobility 10 Mins WOD- Partner 400m Run 120 DU’s 400m Run 100 Air Squats 400m Run 80 Ab Mat Sit Ups 400m Run 60 Pull Ups 400m Run 40 Clean & Jerks 400m Run 20 HSPU 400m Run
Mobility 10 Mins WOD 9 Min Amrap 12 Box Jumps 24/20′ 6 Thrusters 40/30kg 6 Bar Facing Burpees Rest 3 Mins 6 Min Amrap 12 Box Jumps 24/20′ 6 Thrusters 40/30kg 6 Bar Facing Burpees Rest 3 Mins 3 Min Amrap 12 Box Jumps 24/20′ 6 Thrusters 40/30kg 6 Bar Facing Burpees
Skill Sumo Deadlift High Pull WOD ‘Fight Gone Bad’ 3 Rounds 1 Min each Station Rest 1 Min between Rounds Wall Ball 20/14lbs SDHP 35/25kg Box Jump 20′ Push Press 35/25kg Row for Calories
Strength Strict Press Establish 1 Rm WOD 18 Min Amrap 3 Wall Walks 6 K2E 9 Pull Ups 12 Sit Ups 15 Goblet Squats 24/16kg
Skill Power Snatch WOD 22 Min Amrap Run 200m 10 Burpees
Strength Front Squat Establish 1 Rm WOD 10 Rounds for Time 8 TTB 16 Box Jumps 24/20′ 32 Double Unders