Monday 9 May 2016
Strength Back Squat 5X3 @ 85% WOD 15 Min Amrap 3 HSPU 3 KB Swings 24/16kg 6 HSPU 6 KB Swings 24/16kg Climb the ladder as far as you can in time allowed
Strength Back Squat 5X3 @ 85% WOD 15 Min Amrap 3 HSPU 3 KB Swings 24/16kg 6 HSPU 6 KB Swings 24/16kg Climb the ladder as far as you can in time allowed
Mobility 10 Mins WOD- Partner 5 Rounds for total reps 1 Minute Burpees 1 Minute Power Snatch 40/25kg 1 Minute Box Jumps 24/20′ 1 Minute Thrusters 40/25kg 1 Minute Pull Ups Partners Alternate Each Minute/ 1 Min on, 1 Min Rest
Mobility 15 Mins WOD-‘ B-1’ 5 Rounds for Time 600 meter Run 21 Kettlebell Swings 24/16kg 15 T2B/Knees-to-Elbow 9 Ring Dips
Skill Running Gymnastics Emom until failure 15 Unbroken Chest to Ground Push Ups WOD Emom until failure 7 Unbroken Thrusters Start with an empty bar, add 5/2.5kg every minute until failure
Strength Squat Clean 5X5 @75% WOD Amrap 18 Mins 30 Push Jerk 40/25kg 35 Bar Facing Burpees 200m Run
Strength Back Squat 5X5 @ 80% Gymnastics 5 Min Amrap As many unbroken sets of 10 T2B as possible Rest as needed WOD 3 Rounds 15 Front Squats AHAP 20 Pull Ups