YO4 WOD 1/5/18
Warm up and mobilise - Pull Up progressions - WOD ‘Helen’ - 3 rounds for time; 400m run 21 kettlebell swings 24/16 12 pull ups
YO4 WOD 30/4/18
Warm up and mobilise - Hang clean technique work + build to heavy 3 - Wod - 0-10 minutes amrap: 11 hang cleans 40/25kg 11 front squats 11...
YO4 WOD 27/04/18
Warm Up/Mobilise STRENGTH Back Squat - find a heavy weight with a 3 second pause at the bottom 6x2@80% with 3 second pause WOD 5 Rounds...
YO4 WOD 26/4/18
Warm up and mobilise - 10 Minute EMOM 3 push press & 3 push jerk - WOD - 13 Minute amrap: 6 push press 50/35kg 12 burpees over bar 150m run
YO4 WOD 25/4/18
Warm up & mobilise - Deadlift 5 x 3 - Toes'2'Bar Progressions - WOD - For Time: 21-15-9 Toes'2'Bar Dumbbell Snatch 22.5/15kg
YO4 WOD 24/4/18
Warm up and mobilise - Front squat 5 x 5 - WOD - for time: 400m run buy in 50 kB swings 24/16kg 40 thrusters 42.5/25kg 30 sit-ups 20...
YO4 WOD 23/4/18
Warm up & mobilise - 5 rounds for quality not time: 6 dips 6 pull ups 6 push ups 12 hollow rock/arch hold 12 plate sit-ups - WOD in Pairs...
YO4 WOD 20/4/18
Warm up and mobilise - Back squat 5 x 5 Superset 10 heavy kettlebell swings - WOD - for time: ‘Karen’ 150 wall balls 9/7kg
YO4 WOD 19/4/18
Warm up and mobilise - 6 rounds for quality not time: 4 tempo deadlifts 1-3-1 8 Bulgarian split squats (4 each leg) 8 seated kB press 12...
YO4 WOD 18/4/18
Warm up and mobilise - ‘Almost murph’ 40 Minute amrap: 400m run 30 air squats 20 push ups 10 pull ups - Murph is a hero workout and is...
