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WOD -
Wed 13th Aug
13
Aug14

Mobility

Warm Up:
Row 500Mts
Run Large Poli With Med Ball

A: 5x5 DL @ 87% 1RM
5x5 Weighted Pull Ups

B:3Rds
10 Sit Up 2 Pike (http://gymnasticswod.com/content/sit-pike)
10 Strict Deficit (Paralettes) Push Ups
10 Strict Under Arm Pull Ups

C: AFAP of: In pair, 20' Time Cap

Ex: Partner A Does 12 Burpees, B  Does 12 Thruster. Once Both Have Finished Change.
Once both Partners Have Done 12 Burpees Each & 12 Thrusters Each Move To Next Exercise. 

12 Burpees
12 Thrusters @ 52/35Kg 
12 Burpees
12 Push Jerks 52/35Kg 
12 Burpees
12 Power Snatches @ 52/35gk 
12 Burpees
12 Hang Squat Clean @ 52/35Kg
12 Burpees
12 Front Squats @ 52/35Kg
 

 

WOD -
Tue 12th Aug
12
Aug14

Mobility
Warm Up:
10 Push Ups
10 Floor Kips
10 Active Shoulder Kips On The Bar

A: 5x3Reps Pwr Clean @ 87% 1RM
5x5Reps Pwr Jerk @ 80% 1RM

B: EMOMx6
Aim For 7 Rings Dips/Box Dips
With a 10sec hold at the bottom of the last rep

C: Tabata
T2B/Ring Rows

C: AFAP KAREN With Box Jump Penalties
150 Wall Balls
Every Time You Stop Or Drop The Ball 5 Box Jumps 24"/20"

WOD -
Mon 11th Aug
11
Aug14

Shoulder/Hip Mobility

Warm Up:
Small Poli
10-12-14
Wall Balls
T2B

A: 20 Minutes
2x6Reps Back Squat @ 83% 1RM
4x4Reps Back Squat @ 93% 1RM

B: For Quality 3Rd
10 Box Step Ups Each Leg Only 1 Foot Touches Box 20/10kg
5 Squat Complex Plate On Back Of Neck
5 Good Morning Plate On Back Of Neck

C: 3Rds AFAP
Run Small Poligono
21KB Swings
12 Pulls

WOD -
Sat 9th Aug
9
Aug14



A: 10 Rds AFAP
Run 450Mts
10 Thrusters @ 42/30Kg
10 Ring Dips
10 Box Step Overs 
2 Walk Walls 

WOD -
Fri 8th Aug
8
Aug14

Warm Up:
200Mts Row
10 T2B
200Mts Run
10 T2B

A: 2x6Reps Back Squat @ 80% 1RM
4x4Reps @ Back Squat 90% 1RM

B: EMOMx7
4 Pistols Each Leg
4 BJ's

C: 3 Rds AFAP
30 DU's
5 HSPU's or Push Ups
10 Burpees
5 Wall Balls
30 DU's
(Between Rd 1 & 2 and 2 & 3 60 DU's if you look close)

 

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