WOD 25/4/16

 

***Strength & Accessory WOD is to be completed at Open Gym

***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***

***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: [email protected] Thanks!***

 

Monthly Mobility:

https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Skill+warm up:
Squat clean

Strength: Deadlift/clean
A) Deadlift 5*5 with weight from elements.
B+) Establish 2RM Clean

MetCon: 15-12-9 reps of

Thrusters
Burpee Pull ups

A) wall balls-burpee j.pull ups
B) 30/20 kg
C) 42.5/30kg
D) 50/35kg

S&A WOD

ME PRESS

Push press 3-2-1-1-1

 

Accessory:

Kb/Db strict press 4*8-10

Dips 3*Max reps

Banded horizontal flys 100 reps in any order