Team Workout 30.04.16

Team Workout 30.04.16

In pairs – Must finish Run 200m 80 Hang Cleans 40/30kg Run 200m with plate 10kg overhead  80 Back Squat 40/30kg Run 200m with 10kg plate overhead 80 Deadlift into push press 40/30kg Run 200m with 10kg plate overhead 80 Air Squat in Burpee over bar Run 1 mile...
WOD 28.04.16

WOD 28.04.16

mobility T2bar complete 3 x 7 strict T2B  inbetween sets  3 x 30 du as fast as you can WOD 0-5 mins complete 30 snatches 45/30kg everytime you break 4 burpees 5-10 mins 3 rounds of 12 x unbroken thrusters 45/30kg 30 du / 60 singles 10-20 mins find a heavy clean and jerk...
WOD 27.04.16

WOD 27.04.16

Squats3 x 7 reps @ 85% Behind neck jerk 4 sets of 3 reps focus is on speed lock out and bringing bar back down WOD 5 rounds of  10 cal row 10 box jumps straight into  5 rounds of  200m run 10 x unbroken deadlifts 60/40kg if you break you start again...
WOD 26.04.16

WOD 26.04.16

mobility 10 minspower clean tekkers ( 10 mins )  find a 7 rep touch and go weight 15 mins WOD 3 rounds 10 x strict pullups 25 wall balls rest until 10 mins then complete 3 rounds  15 kb box step ups 1 x 24/16kg KB 15 pressups 15 hollow rocks pullups can be kipped if cant do strict...