OUR WODS

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Tuesday 10/10/17

5-5-5-5-5 Back Squat   5 x 12 DB Snatches Between Sets (6 Per Arm Alternating, Unbroken)   Then   3 Rounds – 400m Run –

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Sunday 08/10/17

5 Rounds – 500m,400m,300m,200m,100m Fast Run – 100m Slow Jog – 500m,400m,300m,200m,100m Moderate Run – 100m Sprint   **Rest 2 Minutes Between Rounds   #tracksunday

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Saturday 07/10/17

Every Minute On The Minute For 9 Minutes Following The Pattern: – 1st Minute: 5 Thrusters – 2nd Minute: 5 Thrusters – 3rd Minute: 5

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Thursday 05/10/17

2-2-2-1-1-1 Power Snatch   3 x 300m Ski Erg Between Sets   Then   For Time – 30 Power Snatches @ 75/55lbs – 90 Double

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Wednesday 04/10/17

5 Rounds (Not Timed) – 15,12,9,6,3 Front Squat – 10 Chest To Bar Chin Ups   **Front Squats should be unbroken and increasing in weight

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Monday 02/10/17

5 x 3 Push Jerk   Shoulder Mobility Between Sets   Then   7 Minute AMRAP – 6 Shoulder To Overheads @ 135/95lbs – 5

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