BEACH WOD: 21/04/2016
“More than packs, we are limitless”
WARM UP:
@ 0:00
Of coach’s choice
WOD:
30 secs work, 30 secs rest, 4 rounds
. Push ups
. Plank on palms
. Squats
. Squat hold
AFTERWOD:
For time:
100 Kbs @ 20kg/16kg
100 partner push ups
(Face each other and clap oppo hands as you come up and before you head back down for another rep)
100 ohs squats
400m run between each movement with a med ball @ 20/14
WOD: 21/04/2016
“More than Packs: WE ARE LIMITLESS”
WARM UP:
@ 0:00
400m row
7 reps of each
. Clean grip high pull
. Muscle clean
. Push jerk
. Front squat
. Squat clean
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Complete as much of this WOD as you can in 40mins
Snatch @ 60%x2, @70%x2, @80%x2, heavy single
Clean & Jerk @ 60%x2+1, @ 70%x2+1, @ 80%x2+1, heavy single
(2 cleans + 1 jerk)
3 Back Squat @ 80% x 5 sets
3 stiff leg deadlifts @ increasing weight x 5sets
AFTERWOD:
If you manage to complete the WOD then do
5 sets of
10 strict pull ups
10 hspu
WOD 2:
This is an optional WOD for those who do not wish to do the lifting bit and for beginners
STRENGTH:
Every 3mins for 10mins
5 deadlifts @ 75% of 1RM
30 hollow rocks
METCON:
5 rounds
10 ring push ups / db push ups
15 Kbs @ 24kg/18kg
20 v-ups
TRAVEL WOD:
100 Kbs
100 squats
100 push ups
400m run between each movement
. Break it up as you wish
CrossFitOM 