Partner WOD 100 Goblet Squats 24/16kg 90 Hand Release Push Ups 80 Sit Ups 70 Pull Ups 60 Double Unders Each 50 Weighted Lunges 20/10kg 40 Thrusters 40/25kg 30 Wall Balls 20/14lbs 20 KB Swings 24/16kg 10 Burpee Box Jump Overs Each 400m Run Together Then reverse the ladder 10——100 1 person working at a…
Strength EMOM 20mins 5 Weighted Pull Ups(odd) 5 Goblet Squats(even) WOD GRIFF 2 Rounds Run 800m Run 400m Backwards Run 800m Run 400m Backwards Core Session Finisher!!
Skills Pistol Squat Candlestick Roll WOD 10min AMRAP 1 X Power Clean 60/40kg 1 X Box Jump 24/20′ 2 X Power Clean 2 X Box Jump Keep adding 1 rep each round
Strength Front Squat 5X5 WOD 3min AMRAP 5 Push Press 40/30kg 5 Bar Hop Burpees 3min Rest 3min AMRAP 10 Double Unders 10 KB Swings 24/16kg(American) Rest 3 mins 50 Burpee Finisher!!!! Sorry for the delay in posting Hope it was worth the wait though Gerry
Skill Muscle Up technique/Practice WOD TABATA Pull Ups Push Ups Sit Ups Air Squats
Skill 5 min L Sit WOD 30 Burpees 50 Air Squats 40 Sit Ups 30 Pull Ups 20 Burpees 40 Air Squats 30 Sit Ups 20 Pull Ups 10 Burpees 30 Air Squats 20 Sit Ups 10 Pull Ups
Mobility-15mins WOD 2 Rounds for Time 20 Front Squat 40/25kg Run 200m 20 Push Press 40/25kg Run 200m 20 Thruster 40/25kg Run 200m 20 Power Clean 40/25kg Run 200m 20 Power Snatch 40/25kg Run 200m
WOD’s Foundation Friday We are going to do 4 WOD’s from the Foundation Course back to back
Strength EMOM 20mins 5 Strict Pull Ups(odd min) 5 Strict Ring Dips(even min) WOD GRACE 30 Clean & Jerks 60/40kg
Mobility 15mins WOD WITTMAN 7 Rounds for Time 15 KB Swings 24/16kg 15 Power Cleans 50/30kg 15 Box Jumps 24/20′