WOD: 23/04/2015

WARM UP:
5mins to stretch and row

MOBILITY:
5mins to mobilise

WOD:
20mins
Skill work: free standing handstands
. Partner up and play around
. Once you have got it and are confident move to the assisted HSPU on the bands

AFTERWOD:
15mins to work on technique and warm up to the WOD

15mins amrap
1 power clean @ 85% of 1RM
3 thrusters @ 60% of 1RM
5 burpees (hands touch the bar)
. If you do not know your 1RM. Assume it and move closest to your 85%
. The WOD has to be heavy
. If you are flying through it, clearly it’s too easy
. Work on form

CF FORT:
Wod:
Strict pull ups
5×7
(Use bands if needed)

After wod:
100 double unders/300 single unders
2k run

Mobility
Mashing

TRAVEL WOD:
20mins AMRAP
400m run
Max kipping hspu

April 22, 2015 | Categories: Uncategorized | Leave a comment