Skill Split Jerk WOD- ‘Fat Amy’ 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Lunges(alt) 10 Burpees 20 Push Ups 10 Burpees 10 Pull Ups 10 Burpees 20 Push Ups 10 Burpees 30 Lunges 10 Burpees 40 Sit Ups 10 Burpees 50 Air Squats
Mobility 15 Mins WOD-Partner 30min Amrap 1 Box Jump Over 24/20″ 1 Deadlift 60/30kg 1 Burpee 2 Box Jump Over 2 Deadlift 2 Burpee 3… 3… 3…. Ascending Ladder Each Partner does full workout May break up reps to reach their total
Strength Front Squat Test 1RM WOD 4 Rounds For Time 15 American KB Swings 24/16kg 15 Wall Balls 20/14lbs 15 T2B
Skill Double Unders X400 or 10mins Practice WOD 5 Rounds for Time 12 Power Cleans 70/40kg 8 Front Squats 70/40kg
Strength Squat Clean 5X5 WOD 21/15/9 Power Snatch 50/30kg Pull Ups
Start of 30 Day Paleo Challenge WOD Filthy 50 50 Box Jumps 24/20″ 50 Jumping Pull Ups 50 KB Swings 24/16kg 50 Walking Lunge 50 K2E 50 Push Press 20/15kg 50 Back Extensions 50 Wall Balls 20/14lbs 50 Burpees 50 Double Unders
Mobility 15 mins WOD Fran Grace Both WODs will be judged as per competition standard Those who need to may scale to suit
Mobility 15mins WOD- Partner Chipper- Down & Up 400m Run with Wall Ball 20/14lbs 100 Wall Balls 20/14lbs 90 Pull Ups 80 Burpees 70 Sit Ups 60 T2B/K2E 50 Box Jumps 24/20″
Strength Front Squat 5X5(week 5) WOD 5 Rounds for time Push Press X 12 @60/35kg Back Squat X 20 @60/35kg
Strength Squat Clean (week 1) 15 mins to est 1rm WOD On a running Clock: EMOM 16mins 10 X Back Squat(mod weight)(odd) 10 X Press Up(even) Then, 10min Amrap 10 Wall Balls 20/14lbs 10 Burpees 1930 class will be held in Ennis Gymnastics Club on Gort Road!!