Saturday 10 September 2016
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
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”
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