Thursday 22 October 2015
Skill Rope Climb WOD Tabata Squats Push Ups Sit Ups Wall Balls 20/14lbs Rest 1 Min Between each Movement
Skill Rope Climb WOD Tabata Squats Push Ups Sit Ups Wall Balls 20/14lbs Rest 1 Min Between each Movement
Strength Back Squat- Re Test 1Rm WOD Run/Row 1000m ‘Then’ 21/15/9 Push Jerk Power Clean Back Squat
Endurance Running WOD 5 Rounds 30 American KB Swings 24/16kg 15 Pull Ups
Strength Re Test 1Rm Weighted Dip/ Pull Up WOD 16 Min Amrap Min 1: Run 200m Min 2: Push Ups Min 3: Air Squats
Mobility 10 Mins WOD- Filthy 50 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Lunges 50 K2E 50 Push Press 50 Back Ext 50 Wall Balls 50 Burpees 50 DU’s
Mobility 10 Mins WOD- ‘Wittman’ 7 Rounds for Time 15 KB Swings 24/16kg 15 Power Cleans 60/40kg 15 Box Jumps 24/20′
Skill Rope Climb Core Work WOD 5 Rounds 10 Thrusters 40/30kg 10 Lunges 40/30kg 10 Pull Ups 10 HSPU’s
Strength Back Squat 5X3 @ 80% WOD 4 Rounds 9 Burpees 12 Wall Balls 20/14lbs Amrap 4 Mins/ 1 Min Rest
Endurance Running WOD 5 Min Amrap 5 Deadlifts 70/40kg 30 DU’s Rest 3 Mins 5 Min Amrap 5 Power Cleans 70/40kg 30 DU’s
Strength Weighted Dips 5X3 @ 75% Weighted Pull Ups 5X3 @ 77.5% WOD 15 Min Amrap 15 Wall Balls 20/14lbs 15 KB Swings 24/16kg 15 HR Push Ups