YO4 WOD 15/3/18
Warm up & Mobilise - Complex - Snatch + 2 Hang Snatch - WOD - Rolling Clock: 0-6 Minutes AMRAP 3 Hang Snatch 40/25kg 6 Burpees 9 Situps -...
YO4 WOD 14/3/18
Warm Up & Mobilise - Pull Up Progressions Superset with 5 x 5 Heavy KB Swings - WOD - For Time: 400m Run 5 Rounds of: 20 Kb Swings...
YO4 WOD 13/3/18
Warm up and mobilise - 15 Minute EMOM: 1 - 3 strict press 2 - 9 dips 3 - 12 dB row - WOD - 5Â rounds for time; 6 dumbbell push press...
YO4 WOD 12/3/18
Warm up and mobilise Back squat - 8-8-8 WOD - 20 Minute AMRAP 10 sit ups 20 wall balls 9/7kg 30 dB snatch 22.5/15kg
YO4 WOD 9/3/18
Warm up & mobilise. - Open Workout 18.3
YO4 WOD 8/3/18
Warm Up & Mobilise - 6 Rounds for Quality not Time: 12 Single Leg Deadlifts (6 each side) 8 KB Seated Press 4 Seated Box Jumps - Pairs...
YO4 WOD 7/3/18
Warm Up & Mobilise - 1 Rep Max Front Squat - 15 Minute AMRAP 150m Run 30 Double Unders/60 Singles 5 Handstand Push Ups
YO4 WOD 6/3/18
Warm Up & Mobilise - Tempo Deadlift 6 x 3 - WOD - 15-12-9-6-3 - For Time: Dumbbell Deadlifts 22.5/15kg Toes'2'Bar Box Jump Overs...
YO4 WOD 5/3/18
Warm up and mobilise Pull up development WOD - for time - 21-15-9 Pull Ups Wall balls 9/7kg Kettlebell swings 24/16kg
YO4 WOD 2/3/18
Warm up and mobilise. CrossFit Open Workout 18.2
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