Thursday 20 March
Strength/Skill Squat Clean WOD FRAN 21/15/9 Thruster 42.5/30kg Pull Ups
Strength/Skill Squat Clean WOD FRAN 21/15/9 Thruster 42.5/30kg Pull Ups
Skill Front Squat Thruster WOD 5 Rounds for Time EVA Run 800m 30KB Swing 32/20kg 30 Pull Ups
Strength Bench Press 5X5 @60% 1rm WOD For Time ‘Angie’ 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
WOD 14.3 or CINDY 20min Amrap 5 Pull Ups 10 press Ups 15 Air Squats
Skill Power Clean Muscle Up Progressions WOD Tabata This Box Jumps 24/20″ Sit Ups Sprints Lying Hand Claps
Skill Handstand Push Up WOD 3 Rounds for Time 15 KB Swings 24/16kg 10 Wall Balls 20/14lbs 5 Pull Ups 200m Run
Skill Toes to Bar/ Knees to Elbow WOD 10/9/8/7/6/5/4/3/2/1 T2B Push Ups Sit Ups Air Squats
Mobility 15mins WOD 14.2 Open Workout or 2 Rounds every 3 mins 10 Overhead Squats 20kg/15lbs 10 Box Jumps 24/20″ 12 OHS 12 Box Jumps 14 OHS 14 Box Jumps And so on until you fail to complete rounds within 3 mins
Skill Overhead Squat Practice Chest to Bar Pull Ups Practice WOD 14.2 2 Rounds every 3mins 10 X OHS 43/30kg 10 X C2B Pull Ups 12 X OHS 43/30kg 12 X C2B Pull Ups 14 X OHS 43/30kg 14 X C2B Pull Ups Continue until you fail to finish a round Workout will be scaled…