Saturday 23 August 2014
Mobility 15mins WOD Seven rounds for time of: 7 HSPU/HRPU 7 Thruster 40/25kg 7 T2B/K2E 7 Power Snatch 40/25kg 7 Burpees 7 KB Swings 24/16kg 7 Pull-ups Optional 2km Run to Finish WOD will be scaled for newcomers!!
Mobility 15mins WOD Seven rounds for time of: 7 HSPU/HRPU 7 Thruster 40/25kg 7 T2B/K2E 7 Power Snatch 40/25kg 7 Burpees 7 KB Swings 24/16kg 7 Pull-ups Optional 2km Run to Finish WOD will be scaled for newcomers!!
Mobility 15 Mins WOD 6 Rounds for Time 400m KB Carry 24/16kg 12 Push Press 60/30kg 12 Box Jumps 24/20′ 12 Power Cleans 60/30kg
Strength Deadlift- Week 1 of 6 week program 5×10 @ 60% est 1RM WOD 10 Rounds Run 400m 10 Pull Ups 10 Push Ups
Skill/Strength Snatch WOD Partner 21/15/9/6/3 Wall Ball Sit Ups 20/14lbs Burpee Broad Jumps Box Jump Over 24/20″ Each Partner Completes all Reps
Strength Push Press 5X5(add 5kg from last week) Skill KB Snatch WOD 12min AMRAP 10 KB Snatch 24/16kg(each Hand) 10 Wall Balls 20/14lbs
Skill Med Ball Clean WOD 5 Rounds for Time 10 Med Ball Cleans 20/14lbs 10 Box Jumps 24/20′ 10 Med Ball Push Ups 10 Ring/Bench Dips
Mobility WOD ‘FRAN’ 21/15/9 Thrusters 43/30kg Pull Ups
Mobility 15mins WOD Partner 3 Rounds for Time 50 Double Under Buy In 50 Wall Balls 20/14lbs 50 KB Swings 24/16kg 50 Box Jumps 24/20″ 50 Pull Ups Run 400m 50 Double Under Cash Out Each Partner does half the movements Partners must run together
Strength Week 1 of 6 week Press Cycle 5X5 @ 50% est 1rm WOD 7 Rounds for Time Run 400m 12 Clean & Press 60/30kg
Skill Bar Muscle Up WOD 5 Power Cleans 60/40kg 5 Bar Hop Burpees 10 Power Cleans 60/40kg 10 Bar Hop Burpees 15 Power Cleans 60/40kg 15 Bar Hop Burpees 10 Power Cleans 60/40kg 10 Bar Hop Burpees 5 Power Cleans 60/40kg 5 Bar Hop Burpees