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 push press 50/35kg 60 du / 120 su
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: 9 pull ups 9 dumbbell cleans 22.5/15kg 9/7 calories 9 sit-ups
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 Alternating rounds: 12 wall balls 9/7kg 6 deadlifts 80/50kg 3 bar over burpees (Pairs run together, partner a completes a round, run, partner b completed a round, run etc.)
YO4 WOD 18/12/18
Warm up and mobilise - Strict press 5 x 5 Superset 6 ring or box dips - Wod - in pairs - for time: 40 dumbbell box stepovers 22.5/15kg 40 burpee box jump overs 24/20” 40 sit-ups 40 dball over shoulder 55/35kg 40 press ups 40 dball squats 55/35kg Break down as you choose.
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 minutes: 12/9 cals 24 dB snatch 24/16kg
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 (20 each) 50/40 cals 40 synchro dB deadlifts 22.5/15kg 50/40 cals - Rest 5 minutes - Repeat - 40 minute time cap
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 - for time: 20 cal ski 20 box jump overs 24/20” 20 toes’2’bar 20 snatch 40/25kg 20 burpees 20 box jump overs 20 toes’2’bar 20 snatch 50 du / 100 su
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 140kg m/m 120kg m/f 100kg f/f
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 - chipper - for time: 50 du / 100 su 40 lunges 30 dB snatch 22.5/15kg 20 dumbbell boxstep overs 10 muscle ups
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 40/25kg - 2 minutes rest between rounds Score = total push press
