WOD 29.09.16

WOD 29.09.16

Rack and shoulder mobility work BARBELL CYCLING OMEM 8 mins 3 x hang cleans 3 x hang squat cean 3 x stoh RX 60/40kg Scale 1 50/35 2 40/35 Partner fusion wod 15 min cap 15 x sync get ups partner 1 then completes 20 goblet squats KB 32/24kg rx 15 kb swings repeat then partner 2 does it until 6 full rounds or 3 each...
WOD 28.09.16

WOD 28.09.16

Explosive warm up Squats 4 x 4 @85% approx DO NOT CLIMB, ALL SETS SAME WEIGHT (20 mins) 100 Double-Unders 80 push press 20/15 60 Wall Ball Shots 40 Burpees 20 Toes to Bar...
WOD 27.09.16

WOD 27.09.16

Shoulder warm up, upper thorasic gymnastics strict WEEK 4 3 x max sets of strict hspu and pullups (20 mins) FRAN 21-15-9 thrusters 42.5kg/30kg pull ups...
WOD 26.09.16

WOD 26.09.16

Explosive lower dynamic warm up Deadlifts 3 x 7 reps build to a 7 rep MAX use sets 1 and 2 at heavy weight to build to last set at MAX 7 REP 16 min omem 1) Maximum 3 rope climbs 2) 10 x pressups 5 x deadlifts 100/70kg 3) Row 180/150m scale ( 35/40 seconds ) 4) 10 x power snatch 35/25kg scales reps and weight for ability...