WOD

In 20 mins find 1RM Back Squat

Reverse Hypers 3 Sets 10 with 2 mins rest between sets.

Thoracic spine mobility

Post weight to Comments

WOD

 

WOD 1

7 Cleans 50Kg

7 Front Squat 50 Kg

7 CTB Pull Ups

7 Rounds for time

Wait 7 Mins

WOD 2

45 Box Jumps 17"

90 Metre Sled Pull 60Kg

30 Box Jumps 25"

60 Metre Sled Pull 75Kg

15 Box Jumps 33"

30 Metre Sled Pull 90Kg

Post Time to Comments

WOD

Skill Work

KBS

WOD

250 Metre Row

15 KBS 24Kg/16Kg

20 Box Jumps 25"/17"

AMRAP 20 Mins

Hand stand practice

Post Reps to Comments

WOD

Skill Work

GHD Sit Ups

Max GHD Sit Ups * 3 (2 Mins Rest)

Shoulder Press

In 15 Mins find 1 RM Shoulder Press

Rest 6 Mins

WOD

10-9-8-7-6-5-4-3-2-1

Shoulder Press (50% 1RM)

SDHP

Post Weight and Time to Comments

WOD

Skill Work

HSPU Practice

Deadlift

In 20 Mins find 1RM Deadlift

Rest 7 mins

WOD

15 Deadlifts 60% 1RM

30 Squats

30 GHD Sit Ups/ 45 Abmat Sit Ups

3 Rounds For Time

WOD

Skill work
Snatch balance

Snatch Balance

3   3   3   3   3

2 Mins rest between sets

WOD

1 Power Snatch

2 OHS

3 Power Cleans

4 Thrusters

5 Back Squats

6 Burpee Bar Hops

42.5Kg/30kG

5 Rounds for Time

10 Reverse Hypers

WOD

Run 400 Metres

20 Box Jumps
20 KBS 24Kg

20 DB Thrusters 15Kg

4RFT

Post Time to Comments