YO4 WOD 26/1/18
Warm Up & Mobilise - Back Squat - Establish Heavy Triple > 3 x 3 @ 85% - Partner WOD - 3 Rounds For Time: 60 Wall Balls 9/7kg 40 Pull Ups...
YO4 WOD 25/1/18
Warm Up & Mobilise - Rolling Clock: 0-8 Minutes - 6 Snatch 42.5/30kg + 10 Sit Ups - 8-12 Minutes - Rest - 12 - 20 Minutes - 18.0 Open...
YO4 WOD 24/1/18
Warm Up & Mobilise - Power Clean - Technique Work + Build to heavy Single - WOD 20 Minute EMOM Minute 1 - 3 Power Cleans, 2 Hang Power...
YO4 WOD 23/1/18
Warm Up & Mobilise - Strength - Front Squat - Heavy Double > 4 x 2 @ 85% - Every 4 Minutes for 16 Minutes; 40 Double Unders 30 Air Squats...
YO4 WOD 22/1/18
Warm Up & Mobilise - Strict Press 1 Rep Max > 3 x 3 @ 85% - WOD - 4 Rounds For Time; 9 Thrusters 42.5/30kg 12 Push Ups 15 Toes '2' Bar 18...
YO4 WOD 19/1/18
Warm Up & Mobilise - Snatch + Hang Snatch + Overhead Squat 10 x 1 - Snatch Pulls 5 x 2 - WOD - 3 Rounds For Time: 400m Run 20 Overhead...
YO4 WOD 18/01/2018
Warm Up & Mobilise EMOM - 15 Minutes Min 1 - 6 Ring Dips Min 2 - 3 Handstand Push Ups Min 3 - 6 Toes 2 Bar 30 - 20 - 10 For Time Walls...
YO4 - WOD 17/01/2018
STRENGTH Back Squat Build to a Heavy 5 Reps then 5x5@70% WOD 10 minute time cap 3, 6, 9, 12... Box Jumps (24"/20") Plate GTOH (15kg/10kg)...
YO4 WOD 16/01/2018
Warm Up/Mobilise 15 MIN AMRAP (As Many Rounds As Possible) 15/10kcal Air Bike 20 Overhead Kettlebell Lunges (24/16) 25 KB Swings (24/16)...
CF YO4 WOD 15/1/17
Warm Up & Mobilise Deadlift 5 x 3 ( increasing weight ) Superset 5 x 5 Dumbbell Front Squats WOD – 5 Rounds For Time; 7 Deadlifts 70/45kg...
