OUR WODS

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Friday 19/04/19

15 Minutes To Practice Handstand Walk Or Progressions   Then   20 Minute Partner AMRAP – 80 KB Swings (Partner Holds Handstand) – 60 Wall

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Thursday 18/04/19

20 Clean And Jerks On Cadence 1 Rep Every 30sec For 10 Minutes   Then   7 Minute AMRAP 2,4,6,8,10…etc – Clean And Jerks @

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Wednesday 17/04/19

5 Rounds (Not Timed) – 20m DB Front Rack Walking Lunge (2 x 10m, Increase Weight Where Possible) – 50 Double Unders – 15 Push

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Tuesday 16/04/19

8 Rounds – 1st Minute: 1-3 Dead Lifts – 2nd Minute: 4-6 Strict Chin Ups   Then   21-15-9 – Dead Lifts @ 225/155lbs –

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Monday 15/04/19

1 Rep Max Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   20 Minute Partner AMRAP – 2000/1800m Row –

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Saturday 13/04/19

5 Rounds – 1 Minute: Thrusters – 1 Minute: Power Snatches – 1 Minute: Rest   **Barbell Weight Increases Each Round According To The Following:

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Thursday 11/04/19

5-5-3-3-1-1 Bench Press   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   2 Rounds, In Partners – 60/50 Cals Ski Srg – 60

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