Yo4 WOD 1/3/18
Warm up and mobilise. Strength - Backsquat establish heavy double > 3 x 2 @ 85% WOD - Rolling clock: 0-5 - AMRAP 25 double unders 10 burpees 5-7 - REST 7-12 - AMRAP 25 du’s 10 sir squats 12-14 - REST 14-19 - AMRAP 25 doubles unders 10 plate gtoh 20/15kg Due to the weather and hospital trips there may be further disruption to the classes. We will keep you all informed and sorry for any confusion!
YO4 WOD 28/2/18
Warm up and mobilise. Squat therapy. Overhead squat 5 x 5 - for quality not weight. WOD: for time DumbbellFran: 21-15-9 dB thrusters 22.5/15kg Pull ups
YO4 WOD 27/2/18
Warm up and mobilise. Strength - Strict Press - 5 x 3 increasing weight. Pairs WOD - for time: 100 kcal bike/row 100 wall balls 9/7kg 100 kbs swing 24/16kg 100 push ups 100kcal bike/row


YO4 WOD 26/2/18
Warm up & Mobilise - Strength - Build to Heavy Power Clean + 2 Front Squats - WOD - For Time - 4 Rounds: 40 Double Unders 20 Box Jumps 24/20" 10 Hang Power Cleans 40/25kg - For anyone look to re-do 18.1 there will be heats running throughout the day at the same time as the classes! #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout


YO4 WOD 22/02/2018
Warm Up/Mobilise - STRENGTH E2MOM (Every 2nd Minute on the Minute) for 20 minutes 1- 10 Deadlifts
2- 5 HSPU (Hand Stand Push Ups) - WOD 15 Minute AMRAP (As Many Rounds As Possible) 10 KB/DB Deadlift 10 Burpees 100m Farmers Carry

YO4 WOD 21/2/18
Warm up & Mobilise - Toes'2'Bar Skill Development - WOD - For Time: 400m Run 20 T2B 20 DB Snatch 22.5/15kg 400m Run 15 T2B 15 DB Snatch 400m Run 10 T2B 10 DB Snatch 400m Run 5 T2B 5 DB Snatch 400m Run #gymnastics #crossfit #fitness #gym #yo4 #weightlifting


YO4 WOD 20/2/18
Warm up & Mobilise - Front Squat Heavy Triple> 3 x 3 @ 85% - WOD 5 Box Jumps 7 Push Press 40/25kg 35 Double Unders #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout


YO4 WOD 19/02/2018
Warm Up/Mobilise - Gymnastics EMOM 1- 3 Wall Walks 2- 8 Pull Ups 3- 10 Hand Release Push Ups - WOD 12 Minutes - AMRAP (As Many Rounds As Possible) 10 Plate GTOH (Ground To Overhead) 20 Plate Overhead Lunges (20/15) 30 Air Squats -


YO4 WOD 16/02/2018
Warm Up/Mobilise
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STRENGTH
Complex - Power Clean, 2x Hang Power Cleans - WOD 10-1 Wall Balls (9/7kg) DB Clean and Jerk Get Downs -


YO4 WOD 15/2/18
Warm up & Mobilise - BackSquat 10 Rep Max - WOD - 20 Minute AMRAP 4 Turkish GetUps 8 KB Snatch 16 Front Rack KB Lunges 32 Double Under's/64 Singles #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout