OUR WODS

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Monday 21/01/19

3 x 5 Back Squat   Hip Mobility And Movement Prep Between Sets   Then   For Time, In Partners (25 Minute Time Cap) –

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Saturday 19/01/19

30 Minutes To Warm Up/Practice Movements   Then   For Time (14 Minute Time Cap) – 7 Squat Snatches @ 115lbs – 14 Squat Cleans

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Friday 18/01/19

3 x 7 Bench Press   5 x 20 Russian KB Swing Between Sets (Increase Weight Where Possible)   Then   10 Rounds (15 Minute

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Thursday 17/01/19

In Partners, Complete The Following:   – 180/140 Cals Ski Erg   Then   – 220/180 Cal Row   Then   – 200/160 Cals Air

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Wednesday 16/01/19

Every Minute For 10 Minutes – 2 Front Squats   Then   7 Minute AMRAP 3,6,9,12,15…etc – Thrusters @ 95/65lbs – Toes To Bar  

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Tuesday 15/01/19

10-10-10 Dead Lift   Accrue 80 Pistols Alternating Legs Between Sets   Then   7 Rounds – 7 Power Cleans @ 155/105lbs – 7 Bar

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Monday 14/01/19

5-4-3-2-1 Push Press   Accrue 100 Abmat Sit Ups Between Sets   Then   For Time – 50 KB Swings @ 24/16kg – 750/700m Row

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Saturday 12/01/19

10-5-3-1 Overhead Squat   Accrue 30 Strict Chin Ups Between Sets   Then   “Open Workout 11.4”   10 Minute AMRAP – 60 Bar Facing

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