Friday 10 October 2014
Mobility 15mins WOD- Partner 5 Rounds for time 50 American KB Swings 24/16kg 25 Wall Balls 20/14lbs 400m Run 25 American KB Swings 24/16kg 10 Wall Balls 20/14lbs 200m Run
Mobility 15mins WOD- Partner 5 Rounds for time 50 American KB Swings 24/16kg 25 Wall Balls 20/14lbs 400m Run 25 American KB Swings 24/16kg 10 Wall Balls 20/14lbs 200m Run
Strength Pause Front Squat 5X5, 3secs at the bottom WOD Tabata-16 Rounds Burpee Deadlift 80/50kg Alternate between movements
Skill Double Unders 300 DUs or 10mins Practice WOD Amrap 15mins 7 Push Press 50/35kg 7 Box Jumps 24/20′ 7 Pull Ups
Strength Bench Press 5X5 WOD 3 Rounds for Time 50 Jumping Jacks 25 Sit Ups 10 Power Snatch 40/25kg 200m Run
Skill Turkish Get Ups Build to heavy weight WOD EMOM 16mins 3 Burpees & 4 T2B (odd) 4 Turkish Get Ups (even) Rest 2 mins 3min Amrap Wall Balls 20/14lbs
No Class Today Olympic Lifting Workshop Only 1000-1600
Mobility 15mins WOD Partner Annie Fran Grace Helen
Strength Front Squat 5X5 WOD 1 10min Amrap Sprint 100m Jog 100m Rest 3mins WOD 2 10min Amrap 5 Pull Ups 10 Push Ups 15 Squats
Skill Practice Double Unders 10mins to get 300 DUs or 10mins practice WOD 20min Amrap Run 400m 10 T2B/K2E 15 Thrusters 40/30kg 20 Push Ups
Strength Bench Press 5X5 WOD 5 Rounds for Time 30 American KB Swings 24/16kg 30 Burpees