Friday 13 February 2015
Mobility 10mins WOD- Lucky 13 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 13 KB Swings 13 Push Press 13 Lunges 5/10kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Extensions 13 Burpees
Mobility 10mins WOD- Lucky 13 3 Rounds for Time 13 Push Ups 13 Sit Ups 13 Box Jumps 13 KB Swings 13 Push Press 13 Lunges 5/10kg OH 13 Mountain Climbers 13 K2E 13 Pull Ups 13 Dips 13 Squats 13 Back Extensions 13 Burpees
Strength Retest Weighted Pull Up WOD- Tabata 20/10 X 8- Rest 1min Score= total reps per exercise Wall Balls 20/14lbs KB Swing 24/16kg Box Jump 24/20′ Burpee
Strength Deadlift- Retest 1 Rep Max WOD- Barbell Complex 16min Amrap Deadlift Clean Front Squat Jerk
Skill Push Jerk/Split Jerk WOD- ‘Kandy’ 20min Amrap 5 Pull Ups 10 Push Ups 15 Wall Balls 20/14lbs
Skill Overhead Squat WOD 5 Rounds for Time 12 Sumo Deadlift High Pull 50/30kg 12 Push Press 50/30kg
Mobility 10mins WOD- Partner 30min Amrap Each Partner works for 1 min then swops 30secs Air Squats 30secs Push Ups Score is combined max reps
Mobility 10mins WOD- Partner Mc Flurry 400m Run 21 Power Cleans 60/40kg 21 Pull Ups 400m Run 15 Thrusters 40/25kg 15 Pull Ups 400m Run 9 Power Cleans 60/40kg 9 Pull Ups 400m Run
Strength Weighted Pull Up 5X5 @ 75% 1 Rm ‘or’ 5X5 on bands/negatives(week 5) WOD 7 Rounds for Time 5 Snatch(light weight) 10 Burpees
Strength Deadlift 5X5 @ 85% 1Rm (week 5) WOD 20min Amrap 200m Run 12 Wall Balls 20/14lbs 12 Deadlifts 60/30kg
Skill Handstand/Handstand Walk WOD 5 Rounds for Time 25 Box Jumps 24/20′ 25 Pull Ups