WOD 27.04.17

WOD 27.04.17

Front squat cycle week 4 3 x 5 reps at 50-70% then 5 x heavy singles working to a heavy  1 rep max (20 mins) every 5 minutes complete round 1 12 x thrusters 40/30 12 pullups x 2 rounds round 2 6 x thrusters 60/40kg 6 x ctb x 3 rounds round 3  4 rounds  3 thrusters 70/50kg 3 bar muscle ups scales to be discussed with coach have to progress each round in skills and weight...
WOD 26.04.17

WOD 26.04.17

GYMNASTICS HSPU progression headstand/handstand hand and feet positioning during kip 14 min amrap 1km buy in on rower 10 x STOH 40/30kg 10x Box jumps 10 x front rack lunges 40/30kg...
WOD 25.04.17

WOD 25.04.17

Deadlifts 6 @ 50% 5 @ 60%-65% 5 @ 65%-70% 3 @ 70%-80% then a 20 Rep max out tounch and go (25 mins) 21-15-9 Burpees to rig  TTBAR 200m run after each round and at end  scales is knees to elbows...