YO4 WOD 3/12/18
Warm up and mobilise - Front squat 3 x 3 > 3 x 2 > 3 x 1 - Wod - 12 minute time cap: 5 rounds: 15 air squats 12 single arm dumbbell...
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 - 9 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