Saturday 8 August 2015
Mobility 10 Mins WOD- Parner Rebound Chipper 50 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 50 Push ups 50 Lying Hand Claps 50 Thrusters 20/15kg 50 Push Press 20/15kg 100 walking Lunges Run 1 Mile
Mobility 10 Mins WOD- Parner Rebound Chipper 50 Box Jumps 24/20′ 50 Wall Balls 20/14lbs 50 Push ups 50 Lying Hand Claps 50 Thrusters 20/15kg 50 Push Press 20/15kg 100 walking Lunges Run 1 Mile
Mobility 10 Mins WOD- Badger 3 Rounds 30 Squat Cleans 45/30kg 30 Pull Ups 800m Run
Core Work WOD 5-1 Thrusters 40/30kg & Push Ups Rest 1 Min 5-1 Power Cleans 60/40kg & HSPU’s Rest 1 Min 5-1 Push Press 50/35kg & Burpees
Strength Bench Press Test 1 Rep Max WOD 3 Rounds for Time 20 Burpees 400m Backwards Run 13 Power Snatch 50/30kg
Running WOD Push Ups to Fatigue, Rest 1 Min X 3 Pull Ups to Fatigue, Rest 1 Min X 3 ‘Then’ 12 Min Amrap 20 American KB Swings 24/16kg 15 Box Jumps 24/20′ 5 Ring Dips
Strength Power Clean Test 1 Rep Max WOD 5 Rounds for Time 15 Pull Ups 20 Deadlifts 80/50kg 25 DU’s