Saturday 17 October 2015
Mobility 10 Mins WOD- Filthy 50 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Lunges 50 K2E 50 Push Press 50 Back Ext 50 Wall Balls 50 Burpees 50 DU’s
Mobility 10 Mins WOD- Filthy 50 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Lunges 50 K2E 50 Push Press 50 Back Ext 50 Wall Balls 50 Burpees 50 DU’s
Mobility 10 Mins WOD- ‘Wittman’ 7 Rounds for Time 15 KB Swings 24/16kg 15 Power Cleans 60/40kg 15 Box Jumps 24/20′
Skill Rope Climb Core Work WOD 5 Rounds 10 Thrusters 40/30kg 10 Lunges 40/30kg 10 Pull Ups 10 HSPU’s
Strength Back Squat 5X3 @ 80% WOD 4 Rounds 9 Burpees 12 Wall Balls 20/14lbs Amrap 4 Mins/ 1 Min Rest
Endurance Running WOD 5 Min Amrap 5 Deadlifts 70/40kg 30 DU’s Rest 3 Mins 5 Min Amrap 5 Power Cleans 70/40kg 30 DU’s
Strength Weighted Dips 5X3 @ 75% Weighted Pull Ups 5X3 @ 77.5% WOD 15 Min Amrap 15 Wall Balls 20/14lbs 15 KB Swings 24/16kg 15 HR Push Ups
Mobility 10 Mins WOD 20 Min Amrap Row 200m 5 Power Cleans 60/40kg 10 Deadlifts 15 Pull Ups 20 KB Swings 24/16kg 25 Sit Ups
Mobility 10 Mins WOD- Partner Burpee 1-10 T2B 1-10 HRPU 1-10 Pull Up 1-10 Sit Up 1-10 Squat 1-10
Skill Rope Climb Core Work WOD 15 Min Amrap 15 Burpees 30 DU’s
Strength Back Squat 5X5 @ 75% WOD 15 Min Amrap 30 Lunges 40/25kg 12 Push Press 40/25kg 12 SDHP 40/25kg