YO4 WOD 7/2/18
Warm Up & Mobilise - EMOM 16 Minutes: Min 1 - 6 Single Leg Kettlebell Deadlifts (Each Leg) Min 2 - 8 Ring/Box Dips Min 3 - 6 Seated DB...
YO4 WOD 6/2/18
Warm up & Mobilise - Back Squat - 6 x 6 - Increasing Weight - WOD: 0-3 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Wall Balls...
YO4 WOD 02/02/2018
Warm Up/Mobilise - Strength - Push Press - work up to a heavy double from the rack Power Snatch - work up to a heavy double - WOD -...
YO4 WOD 1/2/18
Warm Up & Mobilise - WOD - 5 Rounds For Time: 400m Run / 1000m Bike 30 Thrusters 20/15kg 20 Double Under's/40 Singles 10 Burpees - 40...
YO4 WOD 31/01/2018
Warm Up/Mobilise Strength 3x2 Front Squat 3x2 Back Squat WOD 12 minute AMRAP (3, 6, 9, 12...) KB Snatch Goblet Squats Sit Ups #crossfit...
YO4 WOD 30/1/18
Warm Up & Mobilise - Strength 5 x 5 Deadlift - Tempo 3-1-1 Seated KB Strict Press - WOD - Chipper for Time; 50 KB Swings (24/16kg) 40...
YO4 WOD 29/01/18
Gymnastics EMOM - 15 mins Minute 1 - 8 Ring Dips Minute 2 - 10 Hollow Rocks Minute 3 - 8 Pull Ups WOD - For Time 30 Box Jump Overs...
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...
