OUR WODS

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Monday 30/12/19

5-5-5 Back Squat   Lower Body Mobility Between Sets   Then   9 Rounds – 12 KB Squats @ 24/16kg – 6 Burpee – Box

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Saturday 28/12/19

3-3-3 Power Snatch   Accrue 30 Strict Pull Ups Between Sets   Then   12 Minute Partner AMRAP – Max Reps Power Snatches @ 95/65lbs

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Friday 27/12/19

Rest Day   Or (Optional Workout)   30 Minute AMRAP – 50 Step Ups @ 24”/20” – 50 DB Hang Clean And Jerks @ 20/12.5kg

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Thursday 26/12/19

3-3-3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   3 Rounds, In Partners – 500m Run Together – 40 Burpees –

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Tuesday 24/12/19

3-3-3-3-3 Bench Press   5 x 12 Toes To Bar Between Sets   Then   4 Rounds – 1 Minute: Bench Presses @ 135/95lbs –

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Monday 23/12/19

5-5-5 Front Squat   5 x 300/270m Ski Erg Between Sets   Then   15 Minute AMRAP – 10 Wall Balls @ 20/14lbs to 10/9ft

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Sunday 22/12/19

30 Minute Partner AMRAP – 500/450m Row Each – 25 Box Jumps @ 24”/20” Each – 25/20 Cals Air Bike Each – 25 Box Jumps

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