Friday 9 January 2015
Mobility 15mins WOD- Partner 100 Wall Balls 20/14lbs 100 KB Swings 24/16kg 100 Burpees 100 Pull Ups 1 partner runs 200m while team mate works. On return from run, they swop until all work is complete
Mobility 15mins WOD- Partner 100 Wall Balls 20/14lbs 100 KB Swings 24/16kg 100 Burpees 100 Pull Ups 1 partner runs 200m while team mate works. On return from run, they swop until all work is complete
Strength/Skill Pull Up Progressions Weighted Pull Ups(week 1 of 6) WOD 5 Rounds for time Run 200m 15 Deadlifts 60/40kg 10 Back Squat 60/40kg
Strength/Skill Deadlift(week 1 of 6) WOD Emom 20mins 8 KB Swings 24/16kg(odd) 5 Burpees/5 T2B(even)
Skill Hang/Power Clean WOD 20min Amrap 5 Push Press 50/25kg 10 Hand Release Push Ups 15 Jumping Squats
Skill Squat Therapy WOD Tabata This Air Squats Push Ups Lunges Ring/Box Dips
Strength Re Test Push Press 1Rm WOD- Diane 21/15/9 Deadlifts 102/70kg Handstand Push Ups
WOD 1- Grace 30 Clean & Jerks 60/42.5kg WOD 2- Helen 3 Rounds for Time Run 400m 21 KB Swings 24/16kg 12 Pull Ups
Skill Snatch Practice WOD- Nancy 5 Rounds for Time Run 400m 15 Overhead Squats 43/30kg
Strength Overhead Squat WOD- Lynne 5 Rounds for Max Reps(no time limit) Bench Press Bodyweight Pull Ups
Mobility 15Mins Kelly 5 Rounds for Time Run 400m 30 Box Jumps 24/20′ 30 Wall Balls 20/14lbs