Wednesday 10 June 2015
Strength Front Squats 5X3 @ 75% WOD 3 Rounds 10 HSPU/Box Push Ups 20 T2B/K2E 30Thrusters 20/15kg
Strength Front Squats 5X3 @ 75% WOD 3 Rounds 10 HSPU/Box Push Ups 20 T2B/K2E 30Thrusters 20/15kg
Skill Handstand WOD- Circuits Push Ups Sit Ups Squats Push Press 20/15kg Back Ext Box Jump 24/20′ Lying Hand Claps Hollow Rock Lunges Dips Oblique Curls Sprints 30sec each station X 3 Rounds
Strength Thruster 5X3 @ 75% WOD 1000m Run Then 21/15/9 Thrusters 40/30kg Pull Ups
WOD- Partner 40 Mins 1000 Skips 500 Squats 250 Ab Mat Sit Ups 128 Burpees 64 Partner Clap Push Ups 32 Sprints (out + back = 1) Amrap 10 Thrusters 40/30kg 10 KB Swings 24/16kg
Mobility 10 Mins WOD- Partner 100 Wall Balls 20/14lbs 90 Sit Ups 80 Burpees 70 Box Jumps 24/20″ 60 Air Squats 50 Double Unders 40 Pull Ups 30 Walking Lunges 20 Dips 10 Piggy Back Carries
Skill Med Ball Clean WOD 4 Rounds for time 21 Push Press 50/30kg 15 Burpee 9 American KB Swings 24/16kg
Strength Front Squat 5X3 @ 70% WOD E2M for 30Mins (15 Rounds) 3 Power Cleans 70/40kg 6 Pull Ups 9 KB Swings 24/16kg
Strength Thruster 5X3 @ 70% 1Rm Filthy Fifty Box Jumps 24/20″ Jumping Pull Up KB Swing 16kg Walking Lunge K2E Push Press 20/15kg Back Extension Wall Balls 20/14lbs Burpees Double unders
Mobility 10 Mins WOD- Partner ‘Boston’ 1 Km Run Then 3 Rounds 60 Double Unders 30 Box Jumps 20/24″ 30 American KB Swings 24/16kg 30 Hand Release Push Ups Then 1 Km Run
Mobility 10 Mins WOD- Partner 120 Wall Balls 20/14lbs Carry KB 24/16kg 120 KB Swings 24/16kg Carry Wall Ball 20/14lbs 120 Burpees Carry Wall Ball 20/14lbs 120 Slam Balls 20/14lbs Carry KB 24/16kg Partner 1 Starts Wall Balls, Partner 2 Runs 200m with appropriate item.