YO4 WOD 21/12/18
Warm up and mobilise - Clean pull + clean - Wod - in pairs - 5 rounds for time: 30/20 calories 20 power cleans 50/35kg 60 air squats 20...
YO4 WOD 20/12/18
Warm up and mobilise - 4 rounds for quality not time: 4 Turkish get ups 8 barbell reverse lunges 12 plate sit-ups - Wod - 9 minute amrap:...
YO4 WOD 19/12/18
Warm up and mobilise - Every 2 minutes on the minute - 5 rounds: 5 backsquats - Wod - in pairs - 10 rounds for time: 150m partner run...
YO4 WOD 18/12/18
Warm up and mobilise - Strict press 5 x 5 Superset 6Â ring or box dips - Wod - in pairs - for time: 40Â dumbbell box stepovers 22.5/15kg...
YO4 WOD 17/12/12
Warm up and mobilise - 1 rep max cluster - Wod 1 - amrap 6 minutes: 12 thrusters 20/15kg 24 du/48 su - Rest 4 minutes - WOD 2 - amrap 6...
YO4 WOD 14/12/18
Warm up and mobilise - Wod - in pairs - for time: 50/40 cals 40 synchro kb swings 24/16kg 50/40 cals 40 double kettlebell front squats...
YO4 WOD 13/12/18
Warm up and mobilise - In a 10 minute window: Establish 1 rep max snatch - Into 5 minute emom: 3 touch’n’go snatch - WOD - waterfall...
YO4 WOD 12/12/18
Warm up and mobilise - Back squat 3 x 3 > 3 x 2 > 3 x 1 - Wod - in pairs - Karen For Time: 150 wall balls 9/7kg Emom 3 partner deadlifts...
YO4 WOD 11/12/18
Warm up and mobilise - Gymnastics emom - 12 minutes. 1 - strict pull ups 8/10 2 - floor press 8 3 - muscles ups max effort - Wod -...
YO4 WOD 10/12/18
Warm up and mobilise - Push press 5 x 5 - Wod - 5 rounds - in a 2 minute window: 10/7 cals 10 American kb swings 24/16kg Amrap push press...
