Monday 19 May 2014
Strength Strict Press/ Push Press Work up to 1rm WOD 12min AMRAP 50 DU’s 40 Lunges 30 KB Swings 24/16kg 20 Push Ups 10 Push Press
Strength Strict Press/ Push Press Work up to 1rm WOD 12min AMRAP 50 DU’s 40 Lunges 30 KB Swings 24/16kg 20 Push Ups 10 Push Press
WOD Partner Workout 400m Run 21 Power Cleans 60/40kg 21 Pull Ups 400m Run 15 Thrusters 40/30kg 15 Pull Ups 400m Run 400m Run 9 Power Cleans 60/40kg 9 Pull Ups 400m Rum Each Partner must complete all reps. Must complete run together
WOD Open Workout 12.1 7mins of Burpees Rest 5 Mins 30 Wall Balls 20/14lbs 30 Pull Ups 30 Box Jumps 24/20″ 20 Wall Balls 20 Pull Ups 20 Box Jumps 10 Wall Balls 10 Pull Ups 10 Box Jumps
Skill Kipping Pull Up WOD 5 Rounds for Time 11 Power Cleans 60/40kg 7 Burpee Pull Ups Run 400m
Strength OHS 5X5 WODChelsea EMOM 30mins 5 Pull Ups 10 Push Ups 15 Air Squats
Strength Back Squat 5X5 WOD 3 Rounds 1min Thrusters 40/30kg 1min Burpees 2mins rest between rounds
33 Burpee Starter Skill Squat Clean WOD 500 Double Unders/1500 skips!!!! Rest 2mins 20/15/10/5 Push Ups Sit Ups Air Squats
Mobility-15mins WOD 2 Person Relay 20 Rounds 100 M Run 3 Burpees 4 Ground-to-overhead 40/30kg 5 Wall Balls 20/14lbs *Two person team, each teammate does a total of 10 Rounds
Mobility 15mins WOD 3 Rounds for Time 10 Hang Cleans 45/30kg 20 Bar Hop Burpees 30 Wall Balls 20/14lbs
Strength Deadlift 5-3-3-1-1-1 WOD 18min AMRAP Run 200m 5 Pistols(each leg) 10 Sit Ups 15 Press Ups