April2015

April2015

07 04 15 – OHS

Warm up: 2 min jog 2 min DU plyo skips   Mobs: Shoulder Wrist Hip Ankle   Strength/skill – OHS 10 min EMOM 3 OHS (Start with the bar and increase weight every min)   Metcon – 20 min AMRAP: 400m run 8 DL 100/70kg 5 burpee, pull up, toes[…]

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April 2015 WOD schedule

Monday: Gymnastic development Metcon – 15-20 min AMRAP   Tuesday: Squat Metcon – 20-30 min task   Wednesday: Olympic lift / complex movement Metcon – Girl or short fast   Thursday: Hinge Metcon – Task 20-30 min   Friday: Olympic lift / squat Metcon – TABATA / EMOM 20 min / Max[…]

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04 04 15 – Partner WOD

Partner WOD:   A – Work 2.5 min / Rest 30 sec / partners swap exercises and repeat: Exercise 1 – row for cals Exercise 2 – deadlift hold 100/70kg Score total calories 1 min rest B – Work 2.5 min / Rest 30 sec / partners swap exercises and repeat: Exercise[…]

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