Tuesday 27 September 2016
Strength Weighted Push Shoulder Press 1RM (12min) WOD 5rft (CAP 15min) 9 Push Jerks 60/42.5kg 15 Pistols (R+L = 2) 200m Run
Strength Weighted Push Shoulder Press 1RM (12min) WOD 5rft (CAP 15min) 9 Push Jerks 60/42.5kg 15 Pistols (R+L = 2) 200m Run
WOD 20rft (CAP 20min) 2 Ring Muscle Ups 20 Double Unders *Scale MU’s to 2 Pull Ups + 2 Dips Mobility ROMWOD
Mobility 10 Mins ******************** WOD In Pairs 30 Min AMRAP 50 Thrusters 40/30kg 40 KB Swings 24/16kg 30 Burpees to Plate 40 Wall Balls 20/14lbs 50 Box Jump Overs 24/20′ * 1 Works / 1 Rest * Must swap every 10 reps
Strength Weighted Pull Weighted Pull Ups 3RM Weighted Pull Up (12min) WOD For time (CAP 15min) 300 Double Unders 75 Pull Ups
Strength Back Squat 5×3@85% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 40-30-20-10 (CAP 20min) Wall Balls 20/14lbs Hang Power Clean 50/35kg Box Jumps Overs 20/24′
WOD 21min AMRAP 7 Strict Knees to Elbows 7 HR Burpees 7 Push Press 50/30kg *Rest 20s after each round Movement Bodyweight Pull Legless Rope Climbs EMOM x 7 1 or 2 Legless Rope Climb”
Strength Back Squat 5×3@82.5% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 7 Rounds for total meters 1min Row 1min Rest
Strength/Oly Snatch 5RM Power Snatch (15min) WOD Touch and Go 18-15-12-9-6-3 (CAP 14min) Power Snatch 35/25kg OHS 35/25kg
Mobility 10 Mins WOD In Partners 2 Rounds 4min ME Battle Rope Skips(Partner Swings Rope) 4min ME Wall Balls 20/14lbs 4min ME KB Swings 24/16kg 4min ME Burpees 4min ME Cal Row •1 partner works 1 partner rests.
WOD 20Min AMRAP 5 Alt KB Snatch 24/16kg (R+L=1) 10 HSPU 15 Split Jumps (R+L=1) Midline Tabata L-Sit