Wednesday 29 July 2015
Strength Strict Press Re Test 1 Rep Max WOD Sprint 50m Rest 30secs X 10 ‘Then’ Emom 10 Mins 10 wall Balls 20/14lbs
Strength Strict Press Re Test 1 Rep Max WOD Sprint 50m Rest 30secs X 10 ‘Then’ Emom 10 Mins 10 wall Balls 20/14lbs
Skill Sumo Deadlift High Pull WOD 3 Rounds for Time 3 Strict Press 6 Push Press 9 Push/Split Jerk 12 SDHP
Strength Deadlift- Re Test 1 Rep Max WOD- ‘Marco’ 3 Rounds for Time 21 Pull Ups 15 HSPU’s 9 Thrusters 60/40kg
Mobility 10 Mins WOD- ‘Murph’ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Sit Ups Run 1 Mile
Mobility 10 Mins WOD- Partner 20 Power Cleans 60/40kg 30 Thrusters 40/30kg 40 Deadlifts 60/40kg 50 Box Jumps 24/20′ 60 KB Swings 24/16kg 70 Wall Balls 20/14lbs 80 Push Ups 90 Sit Ups 100 Burpees Run 1 Km with Wall Ball 20/14lbs
Core Work WOD Emom 16 Min 15 American KB Swings 24/16kg (odd) 5 Thrusters 40/30kg, 5 Jumping Squats (even)
Strength (week 5 of 6) Strict Press 5 X 3 @ 80% WOD 20 Min Amrap 50 Double Unders 40 Lunges 30 Wall Balls 20/14lbs 20 Sit Ups
Skill Power Clean WOD 5 Rounds 10 Power Cleans 60/40kg 15 Deadlifts 60/40kg 20 Push Ups 200m Run
Strength (week 5 of 6) Deadlift 80% X 2 86% X 2 92.5% X 2 100% X 2 WOD Rebound Chipper 60 Squats 50 Sit Ups 40 Lunges 30 Push Ups 20 Bar Touch Burpees 10 Pull Ups
Mobility 10 Mins WOD- Partner 50-40-30-20-10 Wall Balls 20/14lbs Box Jumps 24/20′ Power Cleans 60/40kg Push Press 40/25kg