OUR WODS

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Tuesday 10/11/15

5-5-3-3-1-1 Overhead Squat   5 x 30sec Weighted Planks Between Sets   Then   4 Rounds – 90sec: Max Distance Row – 90sec: Max Overhead

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Monday 09/11/15

3 x 10 Stiff Legged Dead Lift   Accrue 75 Strict Ring Dips Between Sets   Then   5 Rounds (18 Minute Time Cap) –

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Saturday 07/11/15

20 Minutes – Every Odd Minute: 2 Front Squats – Every Even Minute: 5 Strict Handstand Push Ups   Then   10 Rounds – 1

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Thursday 05/11/15

30 Power Cleans On Cadence, 1 Rep Every 20 Seconds For 10 Minutes   **2 small weight increases after 10th and 20th rep if possible.

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Monday 02/11/15

5-5-5-5-5 Back Squat   5 x 150m Ski Erg Between Sets   Then   5 Minute AMRAP – 7 Front Squats @ 115/75lbs – 9

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