OUR WODS

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Monday 18/11/13

3 x 3 Dead Lift Accrue 30 Muscle Ups Or Muscle Up Progressions Between Sets Then 15 Minutes To Find 1 Rep Max Power Snatch

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Thursday 14/11/13

3 x 3 Power Snatch Mobilise Between Sets Then 30 Minute Partner AMRAP – 3000m/2400m Row – 150 Wall Balls – 30 Muscle Ups or

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Wednesday 13/11/13

5 Rounds (Each Starting Every 4 Minutes) – 3 Back Squats – Then immediately into a max set of Handstand Push Ups or Push Press

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Tuesday 12/11/13

3 Rep Max Power Clean, Then 1 Rep Max Power Clean Mobilise Between Sets Then 4 Rounds – 7 Deadlifts @ 275/185lbs – 7 Burpee

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Monday 11/11/13

3 Rep Max, Then 1 Rep Max Front Squat 10 Rep Max Double KB Strict Press Between Sets Then 15-12-9-6-3 – KB Thrusters @ 2

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