

YO4 WOD 31/05/18
Warm Up & Mobilise
STRENGTH
3x 'Touch and Go' Power Cleans
Build to Heavy
WOD - For Time
40 Double Unders (or 80 singles)
16 Hang Clean (50/35kg)
40 Double Unders
12 Hang Clean
40 Double Unders
8 Hang Clean
40 Double Unders
4 Hang Clean
40 Double Unders


YO4 WOD 30/05/18
Warm Up & Mobilise
EMOM - 12 Minutes
1 Push Press & 1 Push Jerk
PARTNER WOD
16 min AMRAP - round for round
5 Push Press (50/35kg)
10 Bar Over Burpee
15 KB Swing (24/16kg)


YO4 WOD 29/05/18
Warm Up and Mobilise STRENGTH 5X5 Back Squat WOD - For Time 30-20-10 Wall Balls
DB Single Arm Clean & Jerk
Box Jumps


YO4 WOD 25/5/18
Warm up & mobilise -- Snatch + Hang Snatch + Overhead Squat - Built to Heavy Complex -- WOD - 9 Minute AMRAP - Ascending 3's Snatch 50/35kg Pull-Ups 3,6,9,12...


YO4 WOD 24/5/18
Warm up and mobilise — Build to heavy split jerk (technique work) - Partner wod - 6 rounds for time: 30/20 calories 10 man makers 20 Minute time cap


YO4 WOD 23/5/18
Warm up and mobilise — 1 Rep max front squat — 16 Minute amrap: 40 double unders / 80 singles 16 dB snatch 22.5/15kg 12 burpee box jump overs 24/20” 75 farmers carry single arm dB 22.5/15kg


CORE Strength - Be Strong From the Middle Out!
Core Strength – How to be strong from the middle out! Everything comes from the core. The core is the foundation to all functional movements whether strength or mobility based. Core strength, in my own definition, is the ability to maintain a positive spine & torso position during force creation whilst under stress, load or rotation. Put simply, your core must be able to maintain the load your legs or arms are trying to move – whether that’s your own bodyweight or a double bo


YO4 WOD 22/5/18
Warm up and mobilise — EMOM - 15 minutes: Minute 1: 3 deadlifts Minute 2: 16 seated dB press Minute 3: 12 dB lunges — Wod - for time: 150m run 21 deadlifts 80/50kg 21 wallballs 9/7kg 150m run 15 dl 80/50 15 wall balls 150m run 9 dl 80/50 9 wallballs 150m run


YO4 WOD 21/05/18
Warm Up & Mobilise
T2B - Skill Focus WOD - In Pairs
30 min Time Cap
Break down between you as you wish!
100 KBS
100 Air Squats
100 Toes to Bar
100 Kcal
100 DB Push Press


YO4 WOD 18/5/18
Warm up and mobilise - Build to heavy push press -> build to heavy push jerk Then 5 x 1 push press & 1 push jerk @ 80% of push press - Wod - for time: 50 du’s / 100 singles 20 single arm dumbbell shoulder to overhead 22.5/15kg 50 du’s / 100 singles 20 single arm dumbbell shoulder to overhead 22.5/15kg 50 du’s / 100 singles 400m run