Mobility 15 Mins WOD- Partner 2 Rounds for Time 200m Run 100 KB Swings 24/16kg 200m Run 80 Burpees 200m Run 60 Box Jumps 24/20′ 200m Run 40 Squats 200m Run 20 Wall Balls 20/14lbs 200m Run 10 Pull Ups *Partners must complete runs together
Mobility 15 Mins WOD Partner 25 Min Amrap 40 Wall Balls 20/14lbs 50 Burpees 60 Air Squats 70 KBS 24/16kg 800m Run One person works at a time. All of the reps of all of the movements must be done in order and completed before moving on to the next movement. Split ups reps…
Skill Running Interval 8min Emom 20 Squats(odd) 20 Lying Hand Claps(even) WOD 5 Rounds 10 HSPUs 10 Box Jump Overs 24/20′
Strength Overhead Squat 5X5 @65% 1 Rm WOD 5 Rounds 15 Burpee Box Jumps 24/20′ 50 Double Unders
Strength Push Press 5X5 @65% 1Rm WOD 6 Min Amrap 10 Wall Balls 20/14 10 Pull Ups Rest 5 Mins 5 Min Amrap 10 Front Squats 50/35kg 10 Bar Hop Burpees Anybody recovering from Siege of Ennis at the weekend hit up an easy row and a RomWod session
Running WOD 5 Rounds 15 Burpee Box Jumps 24/20′ 20 Box Jumps 24/20′ 50 DUs
Strength OHS 5X5 @ 55% Interval Every 30secs for 4 Mins 5 Thrusters AHAP WOD 10 Min Clock Counting Down 30 T2B 10 Clean & Jerk @ 70% Max Double Unders in Remaining Time
Core Work Interval Emom 12 Mins 12 KB Swings 24/16kg(odd) Run 200m(even) WOD Amrap 10 Mins 10 HSPU 10 Power Clean 80/50kg
Strength Push Press 5X5 @ 60% 1 Rm WOD Emom 6 Mins 5 Burpees 25 Double unders ‘Then’ 3 Rounds 21 Box Jumps 24/20′ 15 Pull-ups 9 Thrusters40/30kg
Mobility 15 Mins WOD – Partner 5 min amrap of: (one person working at a time,cumulative between both teammates and broken up between teammates in any way) 35 Double Unders 200 meter run Then Team Fight Gone Bad 2 rounds Switch off each minute and rotate to next station after both team members have completed…