YO4 WOD 30/11/18
Warm up and mobilise - Wod 1 - for time: 15 - 12 - 9 Hang cleans 50/35kg Bar over burpees Wall balls 9/7kg - Rest - Wod 2 - for time: 15 - 12 - 9 Shoulder to overhead 50/35kg Calories Wall balls 9/7kg - Rest - Wod 3 - for time: 15 - 12 - 9 Dball over shoulder 55/35kg Wallballs 9/7kg
YO4 WOD 29/11/18
Warm up and mobilise - 9 minute emom: 3 backsquats (increase weight every 3 rounds) - wod - in pairs - 16 minute amrap: 24/20 calories 20 kb swings 24/20kg 20 sit-ups 20 press ups 20 box jumps 24/20”
YO4 WOD 28/11/18
Warm up and mobilise - 1 rep max strict press > 1 rep max push press > 1 rep max split jerk - Wod - for time: 200 double unders / 400 single unders 100 dumbbell snatch 22.5/15kg 50 toes’2’bar - Break down as you choose.
YO4 WOD 27/11/18
Warm up and mobilise - Deadlift 5 x 5 Superset 5 strict handstand push-ups - Wod - in pairs - 3 rounds for time: 50/40 cals - other partner holds 2 dumbbells 30 dB deadlift 22.5/15kg 20 dB front rack lunges 10 synchro burpees
YO4 WOD 26/11/18
Warm up and mobilise - Clean + hang clean + jerk - Wod - FRAN - for time: Repeat 6/6/18 21-15-9 Thrusters 42.5/30 Pull ups
YO4 WOD 23/11/18
Warm up and mobilise - 12 minute emom: 1: 2 x snatch + 1 hang snatch 2: 8-12 strict pull ups 3: 8-12 ring/box dips - Wod - for time: 400m run 10 snatch 50/35 30 du’s / 60 su’s 150m run 10 snatch 50/35
30 du’s / 60 su’s
150m run 10 snatch 50/35
30 du’s / 60 su’s
400m run
YO4 WOD 22/11/18
Warm up and mobilise - Wod 1 - 6 minute amrap: 9 sumo deadlift high pull 50/35kg 12 bar over burpees 9 shoulder to overhead - Rest - Wod 2 - 6 minute amrap: 9 dumbbell hang cleans 22.5/15kg 12 dB snatch lunges 22.5/15kg 9 box jump overs 24/20” - Rest - Wod 3 - 6 minute amrap: 9 kb swings 32/24kg 12 v-ups 9 calories
YO4 WOD 21/11/18
Warm up and mobilise - Wod - for time - in pairs: 50 cleans 60/45kg 75 toes’2’bar 100/80 cals 150 du’s/300 su’s 100/80 cals 75 pull ups 50 cleans 60/45kg
YO4 WOD 20/11/18
Warm up and mobilise - Backsquat heavy double > 5 minute emom @ 90% - Wod - for time: 30-20-10 DB snatch 22.5/15kg Wallballs 9/7kg Sit-ups
YO4 WOD 19/11/18
Warm up and mobilise - Strict press 6 x 2 superset single leg dB deadlifts x 4 each leg - Wod - open workout 18.4 - for time: 21-15-9 Diane: Deadlifts 100/70kg Hspu 21-15-9 deadlifts 140/95kg 50ft handstand walk 9 minute time cap
