OUR WODS

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Monday 21/10/13

5 x 5 Push Press 3 x 60 Second Weighted Planks Between Sets Then 7 Minutes to get as far as possible of: 21-15-9 –

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Saturday 19/10/13

3 x 3 Full Snatch Then Schwartz’s Challenge 2012 Wod 1 (16 Minute Time Cap) – 30 Hang Cleans @ 115/75lbs – 35 Barbell Step

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Thursday 17/10/13

10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then “Row, Row, Row, Burpee” – 1km Row, Equal Rest – 1km Row,

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Tuesday 15/10/13

3 x 8 Press 3 x 60 Second Weighted Planks Between Sets. Then 10-8-6-4-2 – Power Clean @ 165/105 – Box Jump @ 30″/24″ –

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Monday 14/10/13

3 x 3 Front Squat Practice Kipping Chin Ups/Butterfly Chin Ups/Muscle Ups Between Sets Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats

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