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)
Strength Deadlift 80% X 4 87.5% X 3 95% X 2 WOD- For Time 50 Box Jumps 24/20′ 40 American KB Swings (heavy) 30 Burpees 20 Pull Ups 10 Bar MU’s/Dips
Mobility 10 Mins WOD 21/15/9 Thrusters Pull Ups Run 1 Km 21/15/9 Thrusters Pull Ups
Mobility 10 Mins WOD- Partner KB Swing 2-20 X 2 Burpee 1-10 X 1 Thruster 2-20 X 2 Box Jump 1-10 X 1 Ball Slam 2-20 X 2
Core Work WOD- Chipper 80 Squats 70 Push Ups 60 Pistols (alt) 50 Lunges 40 OHS 20/15kg 30 HSPU/Ring Rows 20 Thrusters 20/15kg 1 Km Run
Strength Strict Press 5X5 @ 65% WOD 20 Min Amrap 5 Push Press 50/30kg 10 Push Ups 15 Box Jumps 24/20′