Saturday 3 September 2016
Mobility 10 Mins WOD In Pairs 30 min AMRAP 5 Burpees 10 KB Swings 15 Split Jumps with Plate across chest 20/10kg *Swap each round
Mobility 10 Mins WOD In Pairs 30 min AMRAP 5 Burpees 10 KB Swings 15 Split Jumps with Plate across chest 20/10kg *Swap each round
Strength Back Squat 4×5@72.5% then,1×5@75% Sets on Clock 0:00,2:30,5:00,7:30,11:00(75%) WOD For total meters 4 rounds 1min Handstand Walks 1min Walking Lunge 1min Shuttle Runs (10m) 1min Rest Scale Handstand Walks to Shoulder Taps or Bear Crawls
Strength/ Oly Lifting Snatch 1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS 15min to work up to a heavy set WOD 15min AMRAP 100 Double Unders 75/50 Cal Row 50 Push Press 50/35kg
WOD For time (CAP 25min) 30-27-24-21-18 Wall Balls 20/14lbs 20-18-16-14-12 Toes to Bar 10-9-8-7-6 DB Burpee Box Step Overs 24/20′ ROMWOD
Strength/Oly Lifting Clean and Jerk 1RM WOD 15rft (CAP 10min) 3 *Unbroken Clean and Jerks 70/47.5kg *Rest as long as you want but each round has to be done Unbroken (No dropping bar)
Strength Back Squat 5×6@72.5% Sets on Clock 0:00,2:30,5:30,7:30,10:00 WOD 12min AMRAP 9 Back Squats 90/60kg(From the Floor) 3 Burpee Muscle Ups
Mobility 10 Mins WOD 30 min AMRAP In Partners 200m Run 20 Kettlebell Swings 20 Sit ups 200m Run 20 Kettlebell Goblet Squats 20 Sit Ups 200mRun 20 Kettlebell S2O 20 Sit Ups *Swap partners every exercise * 120 reps per rounds
Wod 4rft (CAP 25min) 400m Row 80 Double Unders 400m Run Rest 1min Strength Strict Pull Ups EMOM x 10 3 Strict C2B Pull Ups + 3 Strict Pull Ups
Strength Back Squat 4×6@70% then 1xAMRAP @70% Sets on Clock 0:00,2:30,5:00,7:30,11:00(AMRAP) WOD 10min AMRAP 3 Squat Snatches 60/42.5kg 7 Toes to Bar
Strength Bench Press 5-4-3-2-1-5 Each set for max weight Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30 WOD 15-12-9-6-3 (CAP 10min) Thrusters 50/35kg C2B Pull Ups