Wednesday 19 November 2014
Skill 400 Double Unders ‘or’ 10mins Practice WOD- Athlete Games Workout 3 8min Amrap 8 Deadlifts 100/70kg 16 Wall Balls 20/14lbs 16 Box Jumps 24/20″ ‘Rest 2mins’ 50 Burpee Box Jump Overs
Skill 400 Double Unders ‘or’ 10mins Practice WOD- Athlete Games Workout 3 8min Amrap 8 Deadlifts 100/70kg 16 Wall Balls 20/14lbs 16 Box Jumps 24/20″ ‘Rest 2mins’ 50 Burpee Box Jump Overs
Strength Squat Clean 5X5(week 4 of 6) WOD 20 Chest to Bar Pullups/Pullups 20 HSPU/ HRPU 15 C2B/ Pullups 15 HSPU/ HRPU 10 C2B/ Pullups 10 HSPU/ HRPU 5 C2B/ Pullups 5 HSPU/ HRPU 20 Front Squats 60/30kg
Skill Toes to Bar WOD 12min Amrap 20 Cleans 45/30kg(any type) 20 Box Jump Overs 24/20″ 20 Cleans 60/40kg 20 Box Jump Overs 24/20″ 20 Cleans 75/50kg 20 Box Jump Overs 24/20″ As many cleans as possible @ 90/60kg
Mobility 15mins WOD- ‘The Seven’ 7 Rounds for Time 7 HSPU 7 Thrusters 43/30kg 7 K2E 7 Deadlift 80/50kg 7 Burpee 7 American KB Swing 24/16kg 7 Pull Ups
Mobility 15mins WOD- Partner ‘Jack’- 20min Amrap 10 Push Press 50/35kg 10 KB Swings 24/16kg 10 Box Jumps 24/20″
Strength Push Press, est 1Rm WOD 3 Rounds for Time 21 Push Press 40/25kg 21 Box Jumps 24/20″ 15 Ball Slam 20/14lbs 15 Push Ups 9 Pull Ups 9 Burpee
Skill 400 Double Unders or 10mins Practice WOD 20min Amrap 3 Wall Walks 5 Ring/Bench Dips 7 Box Jumps 24/20″ 9 American KB Swings 24/16kg
Strength Squat Clean 5X5 (week 3 of 6) WOD 3 Rounds for Time 50 Wall Balls 20/14lbs 10 Clean & Jerk 60/30kg
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