Warm Up: 800m Run + Mobility + 100 x DU
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 12 min AMRAP
8 x DB Snatches 32.5/20 (4 each side)
12 x Box Jumps
15 x Push...
Warm Up: 400m Run + Mobility + 3 x 10 Push Ups
Strength: Work up to a heavy Complex Clean + Push Jerk + Front Squat + Split Jerk
WOD: FT
BUY IN 400m run
21-15-9
Deadlifts (100kg/60kg)
Burpees
CASH OUT...
HAPPY BIRTHDAY HAYDN!!!
Warm Up: 400m Run + Mobility + 100 x DU + 5 x Rope Climbs
Strength: 5 x 3 Bench Press / 5 x 6 Pull Ups - strict
WOD: For Quality
20 x HSPU
25...
Warm Up: 400m Run + Mobility + 5 x 5 HSPU
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: FT
200m Run
15 x burpees
15 x v-ups
400m Run
10 x burpees
10 x v-ups
800m Run
5 x burpees
5 x v-ups...
Warm Up: 800m Run + Mobility + 3 x 10 Push Ups
Strength: 15mins to Establish 1RM Clean + Jerk
WOD: "Grace" - with a difference
30 x Clean +Jerks (60/42.5)
Every 5 reps of...
Warm Up: 400m Run + Mobility + 5 x 5 Pull Ups
Strength: 5 x 3 Push Jerk
WOD:
BUY IN 20 x Burpees
21-15-9
Deadlift (115/70)
Ring Dips
Sit Ups
CASH OUT 20 x Burpees...
