Wednesday WOD – 22/03/2017

STRENGTH
5 x 3 = Overhead Squat

METCON – For time:
200m Assault bike
15 x Thrusters (40/30kg)
25 x Box Jumps (24/20”)
35 x Double Unders
200m Assault Bike
15 x Overhead Squats (40/30kg)
25 x OTB Burpees
35 x Double Unders
200m Assault Bike

Friday WOD – 17/03/2017

STRENGTH
EMOM for 10mins

Odd = 7-10 reps = Ring Dips
Even = 30sec Max Effort = KB Russian Twists (16/12kg)

METCON
“Tabata”
(20sec on/10sec off) 8 x rounds
1min rest between stations

Wall Balls (9/6kg)
Burpees
Power Clean + Jerk (50/35kg)
Box Jumps (24/20”)

Score = total reps