Friday 15 May 2015
Mobility 15 Mins WOD- Partner Run 400m 100 Pull Ups 200 Push Ups 300 Sit Ups 400 Air Squats Run 400m
Mobility 15 Mins WOD- Partner Run 400m 100 Pull Ups 200 Push Ups 300 Sit Ups 400 Air Squats Run 400m
Strength Ring Dips WOD 21/15/9 Burpees OHS 40/25kg Med Ball Clean 20/14lbs 400m Run between rounds
Strength Front Squat- Test 1 Rm Then, 5X5 @ 60% WOD 10-1 Thruster 40/25kg Push Up Sit Up
Skill Handstand/ Handstand Walk WOD 5 Rounds for Time 20 KB Swings 16/24kg 20 Wall Balls 14/20lbs 20 Slams 14/20lbs
Strength Thruster, Establish 1 Rm Then, 5X5 @ 50% WOD 12 Min Amrap 50 Air Squats 20 Pull Ups
Mobility 10 Mins WOD- Partner WOD 5 X 20m Relay Each 10 Pull Ups Each 20 Push Ups Each 30 Box Jumps Each 40 Burpees Each 50 Sit Ups Each 60 Lunges Each 50 T2B, Team 40 Thrusters 40/25kg, Team 30 Sumo Deadlift High Pull 40/25kg, Team 20 Power Snatch 40/25kg,Team 10 Overhead…
Mobility 15 Mins WOD- Partner 2 Rounds 400m Run 50 Air squats 50 Sit Ups 50 Push Ups 400m run 50 Box Jumps 24/20′ 50 KB Swings 24/16kg 50 K2E 400m Run
Strength Push Press Re test 1 Rm WOD 7 Rounds 7 Power Snatches 40/25kg 7 OHS 40/25kg 7 Push Press 40/25kg
Strength Re Test 1Rm Back Squat WOD- Skinny Fran & her Sisters 21/15/9 Thruster 20/15kg Jumping Pull Ups 3 Min Cap/ Rest 2mins/ 5 Rounds
Skill 300 Double Unders ‘or’ 8mins Practice Then Core Work WOD 5 Min Amrap-5 rounds 15 Wall Balls 20/14lbs 5 Pull Ups Rest 2 Mins between Rounds