Friday 17 July 2015
Mobility 10 Mins WOD 5 rounds for Time 800m Run 50 Sit Ups 50 Squats
Mobility 10 Mins WOD 5 rounds for Time 800m Run 50 Sit Ups 50 Squats
Core Work WOD 21/15/9 HSPU Pull Ups KB Swings 24/16kg
Strength Strict Press 5X3 @ 75% WOD 12 Min Amrap 50 Double Unders 10 Thrusters 40/30kg
Skill Power Clean WOD 3 Rounds for Time 400m Run 30 KB Swings 24/16kg 20 Pull Ups 10 T2B
Strength Deadlift 80% X 2 86% X 2 92% X 2 97.5% X 2 WOD 20 Min Amrap 10 Push Ups 15 Burpees 20 Sit Ups 25 Squats
Mobility WOD- ‘Chloe’ Teams of 4 Buy in 400m Run together Then 2 Rounds for Time 1 Person Working 2 People Planking 1 Person 10kg weighted Lunge, plate must not touch ground throughout. 160 Wall Balls 20/14lbs 160 Power Cleans 55/35kg 160 C2B Pull Ups 160 S2OH 55/35kg 160 Push Ups Buy Out, 1…
Mobility WOD 7 Rounds 10 Power Cleans 60/40kg 10 HSPU 3 Rounds 20 Wall Balls 20/14lbs 15 KB Swings 24/16kg 2 Rounds 7 Thrusters 40/25kg 7 Bar Hop Burpees 1 Km Run to Finish
Core Work WOD 100 DU’s 5,4,3,2,1,1,2,3,4,5 Thruster 50/30kg Bar Hop Burpee 100 DU’s
Strength Strict Press 5X5 @ 70% WOD 20Min Amrap 20m Walking Lunge 10/5kg Overhead 15 Push Press 50/30kg 20m Walking Lunge 10/5kg Overhead 15 Push ups
Skill Power Snatch WOD EMOM 16 Mins 5 Power Snatch (odd) 3 Bar Hop Burpees, 7 T2B (even)