Wednesday 17 September 2014
Skill Med Ball Clean WOD 1 8-1 Ladder Front Squats 50/35kg Bar Hop Burpees Rest 5mins WOD 2 21/15/9 Med Ball Over Burpee
Skill Med Ball Clean WOD 1 8-1 Ladder Front Squats 50/35kg Bar Hop Burpees Rest 5mins WOD 2 21/15/9 Med Ball Over Burpee
Strength Week 1 of 6 Bench Press WOD 5 Rounds for Time 12 Deadlifts 60/35kg 9 Hang Power Cleans 60/35kg 6 S2OH 60/35kg
Skill Double Unders WOD 20 Hang squat cleans 50/30kg 20 Front Rack walking lunges 50/30kg 20 S2OH 50/30kg 20 Hand release push ups 20 Down Ups 20 Empty bar thrusters(30kg men)
Mobility 15mins WOD Teams of 4 3mins work, 1min rest, change KB Swing 24/16kg GHD Sit Up Air Squat Pull Up Wall Ball 20/14lbs Box Jump 24/20′ Thruster 40/25kg Push Up Burpee Plank Builder Power Clean 60/40kg Max 2 people working at a time Score is total reps
Mobility 15mins WOD Run 800m ‘Cindy’ Run 800m
Strength Deadlift 5×5 WOD 5 Rounds for Time Run 400m 15 Thrusters 40/25kg 10 Push Press 5 Ring/Box Dip
Strength EMOM 20mins 5 x Pull Ups 5 x OHS WOD 21/15/9 3 Rounds for Time American KB Swing 24/16kg Burpee Pull Up
Strength Test 1rm Push Press WOD 10min AMRAP 20m Run 20m Walking Lunge Rest 5mins 10min AMRAP 20m Run 20 Push Ups
Strength Back Squat 5×5 @50% 1rm Push Press 5×5 @50% 1rm Skill Clean & Jerk Skills (empty Barbell) WOD 20min AMRAP 1x Clean 40/25kg 2x Front Squat 40/25kg 1x Split Jerk 40/25kg
Mobility 15mins WOD Partner 3 Rounds for Time 50 Med Ball sit-up/toss over 24″ box 40 Burpee / partner holds plank (no plank no rep) 30 Partner Squats (with a Med Ball at your backs) MB falls out penalty 5 burpees 20m Partner Carry (each partner carries buddy 20m) 10 Partner DL @50% of total…