OUR WODS

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Tuesday 29/09/15

20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minutes: 30sec Of Hollow Rocks   Then   16 Minute AMRAP

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Monday 28/09/15

3-3-3-3-3 Back Squat   250m Ski Erg Between Sets   Then   8 Rounds (16 Minute Time Cap) – 8 Back Squats – 32 Double

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Wednesday 23/09/15

21-15-9 (12 Minute Time Cap) – KB Swings @ 24/16kg – Box Jump Overs @ 24″/20″   **80m Dead Ball Carry @ 55/35kg After Each

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Tuesday 22/09/15

3 x 3 Dead Lift   5 x 10 Weighted Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 10,20,30,40,50….etc Snatches @

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Monday 21/09/15

Every Minute On The Minute For 10 Minutes: – 2 Front Squats   Then   3 Rounds – 90sec: Wall Balls – 90sec: Double Unders

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