Wednesday 25/1/17
Level 1 Strength EMOM for 10mins 2 Deadlifts @ 50% with band WOD 3 rounds of: 12 DB Push Press(20-15kg/15-10kg) 24 Overhead Walking Lunge(15kg/10kg) Level…
Level 1 Strength EMOM for 10mins 2 Deadlifts @ 50% with band WOD 3 rounds of: 12 DB Push Press(20-15kg/15-10kg) 24 Overhead Walking Lunge(15kg/10kg) Level…
Level 1 WOD Run 800m 20 Ring Rows 30 Hang Squat Clean(40kg/30kg) 20 Ring Rows 800m Run Level 2 WOD Run 800m 30 Pull-Ups 30
Level 1 Strength Snatch Grip Press 5 x 8 WOD 3 rounds for time: 15 Jumping C2B Pull-Ups 12 Box Jumps(24/20) 9 Overhead Squats(40kg/30kg) Level
Level 1 & 2 Strength Handstand Walk and Progressions WOD Randy For Time: 75 Power Snatches(35kg/25kg) Core Weighted Planks 5 x 30sec rest 30-60sec
Level 1 Strength Back Squat 5 x 5 @ 81% Parnter WOD 20min AMRAP of: 7 Jumping Bar Muscle-Ups 14 Push Press(50kg/35kg) 21 Front Squats
Level 1 & 2 Strength Power Snatch 5-5-3-3-1-1-1 WOD 5 rounds of: 15 Burpees 50 Double Unders Finisher 50 Pull-Ups for time (3min time cap)
Level 1 WOD 5 rounds each for time of: 12 Bench Dips 9 Clean and Jerk (40kg/25kg) 9 Push-Ups 6 Hang Power Snatch(40kg/25kg) rest 2mins