OUR WODS

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Friday 20/09/19

Rest Day   Or (Optional Workout)   “Friday Tri”   For Time – 1.6/1.4km Ski Erg – 4.0/3.5mile Air Bike – 1.6km Run

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Tuesday 17/09/19

5 Rounds (For Strength) – 10 Dead Lifts – 15 Push Ups   **Start Rounds At 3 Minute Intervals   Then   5 Rounds –

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Monday 16/09/19

3 x 5 Front Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   For Time (15 Minute Time Cap)   20-16-12-8-4

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Sunday 15/09/19

10 Minutes, In Partners – Accrue 120 Burpees (Alt. 10’s) – Max Cals Air Bike In Remaining Time   Rest 5 Minutes   10 Minutes,

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Friday 13/09/19

Rest Day   Or (Optional Workout)   25 Minute AMRAP – 10 Bench Presses – 20/15 Cals Ski Erg – 20 Step Ups @ 30”/24”

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Thursday 12/09/19

Workout Movement Prep And Mobility   Then   For Time (30 Minute Time Cap) – 50 Front Squats @ 95/65lbs – 50 Toes To Bar

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Wednesday 11/09/19

5-5-3-3-1-1 Hang Squat Snatch   Overhead Mobility Between Sets   Then   5 Rounds – 15 Hang Power Snatches @ 75/55lbs – 200m Run

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