Tuesday 20 September 2016
Strength Back Squat 5×3@82.5% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 7 Rounds for total meters 1min Row 1min Rest
Strength Back Squat 5×3@82.5% Sets on Clock 0:00,2:30,5:00,7:30,10:00” WOD 7 Rounds for total meters 1min Row 1min Rest
Strength/Oly Snatch 5RM Power Snatch (15min) WOD Touch and Go 18-15-12-9-6-3 (CAP 14min) Power Snatch 35/25kg OHS 35/25kg
Mobility 10 Mins WOD In Partners 2 Rounds 4min ME Battle Rope Skips(Partner Swings Rope) 4min ME Wall Balls 20/14lbs 4min ME KB Swings 24/16kg 4min ME Burpees 4min ME Cal Row •1 partner works 1 partner rests.
WOD 20Min AMRAP 5 Alt KB Snatch 24/16kg (R+L=1) 10 HSPU 15 Split Jumps (R+L=1) Midline Tabata L-Sit
Strength & Oly Clean and Jerk 1 Squat Clean + 1 Hang Squat Clean + Jerk Work up to heavy single (15min) WOD Fran (CAP 12min) 21-15-9 Thrusters 42.5/30kg Pull Ups
Strength Back Squat 5×3@80% Sets on Clock 0:00,2:30,5:00,7:30,10:00 WOD 3rft (CAP 15min) 12 Deadlifts @ 1½ x Bodyweight 16 GHD Sit Ups 400m Run
WOD 7rft (CAP 20min) 7 Burpee Box Jumps 24/20′ 14 KB Swings Heavy 35 Double Unders Each round add 1 BBJ so first round do 7, second round do 8 etc ROMWOD
Strength Back Squat 3×5@75% then 1×5@80% Sets on Clock 0:00,2:30,5:00,8:00(80%) WOD 15Min AMRAP 60 Cal Row 45 Wall Balls 20/14lbs 30 Power Cleans 60/42.5kg 15 Bar or Ring Muscle Ups
Mobility 10 Mins WOD In Pairs 5 Rounds for reps 1min Wall Balls 20/14lbs 1min KB SDHP 24/16kg 1min Box Jump 24/20′ 1min KB Swings 24/16kg 1min Cal Row 1min Rest •1 Work / 1 Rest , Swap at any time
Strength Shoulder Press / Push Press 4 Rounds 5 Strict Press @75% of 1RM 10 Push Press (same weight) Sets on Clock 0:00,3:00,6:00,9:00” WOD 13min AMRAP 2 Front Squats 60/42.5kg 3 T2B 5 Box Jumps 24/20′ 4 Front Squats 60/42.5kg 6 T2B 10 Box Jumps 24/20kg 6 Front Squats 60/42.5kg 9 T2B 15 Box Jumps…