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...
YO4 WOD 29/11/18
Warm up and mobilise - 9Â minute emom: 3 backsquats (increase weight every 3 rounds) - wod - in pairs - 16 minute amrap: 24/20 calories 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...
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...
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...
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...
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...
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...
