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Category: WOD

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Thursday 11th February

Deadlifts 3-3-3   Cindy – AMRAP 20 mins 5 Pull Ups 10 Sit Ups 15 Squats
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Wednesday 10th February

Power Cleans 3-3-3-3   3 Rounds 15 Hang Power Cleans (50/30) 15 Bar Facing Burpees
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Tuesday 9th February

Front Squat 3-3-3   5 Rounds 10 Pull Ups 15 Push Ups 20 KB Swings (24/16) Run 400m
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Monday 8th February

Strict Pull Ups Max reps x 5 sets 2 mins between sets   AMRAP 15 mins 10 Wall Ball (20/14) 10 Knee to Elbow 10 OH Lunges (15/10 Plate) Sprint 100...
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Saturday 6th February

Sisson AMRAP 20 mins 1 Rope Climb 5 Burpees Run 200m
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Friday 5th February

Bench Press 4-4-4-4   Randy 75 Snatches for time (35/20)   Finisher 3 x 40 Twists
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Thursday 4th February

Push Jerks 2-2-2-2 Bent Over Rows 3-3-3   Elizabeth 21-15-9 Cleans (61/43) Ring Dips
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Wednesday 3rd February

EMOM 8 mins 5 Double KB Squat Cleans (24/16)   Diane 21-15-9 Deadlift (100/60) Handstand Push Up   Finisher 400m Farmers Walk (2 KB’s – 24/16)
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Tuesday 2nd February

Back Squats 2-2-2-2   Open 13.4 Complete as many reps as possible of the following rep scheme in 7 minutes: 3 Clean & Jerks (61/43) 3 Toes to Bar...
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Monday 1st February

4 Sets of 2 Reps of each of Snatch balance Sotts Press Overhead Squat   4 Rounds 10 Overhead Squats (40/25) 16 Chest to bar Pull Ups 20 Double Unders