OUR WODS

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Monday 10/09/18

4-4-3-3-2-2 Push Jerk   Shoulder Mobility Between Sets   Then   15 Minute AMRAP – 5 Muscle Ups – 15 Burpees – 250m Run

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Sunday 09/09/18

Every 90sec For 5 Rounds – 50m Sprint   Then   3 Rounds – 1000m Slow Jog – 200m Fast Run   **Complete Recovery Between

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Tuesday 04/09/18

5-3-1 Front Squat   Work On 1 Or More “Row” Movements Between Sets – Bent Over Barbell Row – DB Bench Row – Landmine Row

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Monday 03/09/18

5-5-5-5-5 Dead Lift   10-10-10-10 DB Strict Press Between Sets   Then   4 Rounds (20 Minute Time Cap) – 30 KB Swings @ 24/16kg

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