Thursday 15 September 2016
Strength & Oly Clean and Jerk 1 Squat Clean + 1 Hang Squat Clean + Jerk Work up to heavy single (15min) WOD Fran (CAP 12min) 21-15-9 Thrusters 42.5/30kg Pull Ups
Strength & Oly Clean and Jerk 1 Squat Clean + 1 Hang Squat Clean + Jerk Work up to heavy single (15min) WOD Fran (CAP 12min) 21-15-9 Thrusters 42.5/30kg Pull Ups
Strength Back Squat 5×3@80% Sets on Clock 0:00,2:30,5:00,7:30,10:00 WOD 3rft (CAP 15min) 12 Deadlifts @ 1½ x Bodyweight 16 GHD Sit Ups 400m Run
WOD 7rft (CAP 20min) 7 Burpee Box Jumps 24/20′ 14 KB Swings Heavy 35 Double Unders Each round add 1 BBJ so first round do 7, second round do 8 etc ROMWOD
Strength Back Squat 3×5@75% then 1×5@80% Sets on Clock 0:00,2:30,5:00,8:00(80%) WOD 15Min AMRAP 60 Cal Row 45 Wall Balls 20/14lbs 30 Power Cleans 60/42.5kg 15 Bar or Ring Muscle Ups
Mobility 10 Mins WOD In Pairs 5 Rounds for reps 1min Wall Balls 20/14lbs 1min KB SDHP 24/16kg 1min Box Jump 24/20′ 1min KB Swings 24/16kg 1min Cal Row 1min Rest •1 Work / 1 Rest , Swap at any time
Strength Shoulder Press / Push Press 4 Rounds 5 Strict Press @75% of 1RM 10 Push Press (same weight) Sets on Clock 0:00,3:00,6:00,9:00” WOD 13min AMRAP 2 Front Squats 60/42.5kg 3 T2B 5 Box Jumps 24/20′ 4 Front Squats 60/42.5kg 6 T2B 10 Box Jumps 24/20kg 6 Front Squats 60/42.5kg 9 T2B 15 Box Jumps…
WOD For time (CAP 20min) 100 KB Snatches 24/16kg Rest 2min 1.6K Run Movement Bodyweight Push 40 Push Ups Rest 2min 30 Push Ups Rest 1min 20 Push Ups
Strength Weigthed Pull Ups (DB between feet) EMOM x 9 3-6 Weigthed Pull Ups 12.5/7.5kg WOD 14rft (CAP 20min) 5 Pull Ups 4 Deadlifts 80/52.5kg 3 Hang Power Cleans 80/52.5kg 2 Shoulder to Overhead 80/52.5kg
Strength Back Squat 4×5 @75% then 1×5 77.5% Sets on Clock 0:00,2:30,5:00,7:30,11:00(77.5%) WOD 12min AMRAP 100 Double Unders 50 Wall Balls 20/14lbs 25 Power Snatches 42.5/30kg
WOD 5rft (CAP 22min) 400m Row 15 Hang Squat cleans 50/30kg Midline/Core 3 Rounds 1 min Knees to Elbows 1min Rest”