YO4 WOD 7/8/18
Warm up and mobilise - Gymnastics EMOM - 12 minutes: 1 - 6 strict pull-ups 2 - 12 strict leg raises 3 - 6 strict hspu - Wod - “Diane” - for time: 21-15-9 Deadlifts 100kg/70kg Hspu
YO4 WOD 6/8/18
Warm up and mobilise - 36 Minute rolling clock - 4 Minute amrap: 30 double unders or 60 singles 8 kettlebell snatch 24/16kg 8 kettlebell overhead lunges 24/16kg - Rest 2 minutes - 4 minute amrap: 15/12 cals 10 pull-ups - Rest 2 minutes - 4 minute amrap: 8 dumbbell push press 22.5/15kg 8 dumbbell front squats 22.5/15kg 30 double unders or 60 singles - Rest 2 minutes - Repeat
YO4 WOD 3/8/18
Warm up and mobilise - Clean + front squat 3 x 3 3 x 2 Build to max - Wod - “Grace” - For time: 30 clean and jerks 60/42.5kg
YO4 WOD 2/8/18
Warm up and mobilise - Pairs wod - for time: 400m partner run 50 snatch 50/35kg 50 calories 50 toes’2’bar 50 calories 50 snatch 50/35kg 400m partner run
