Tuesday WOD – 30/08/2016

STRENGTH
5 x 3 = Bench Press

METCON
0:00-2:00 = Max Effort Double Unders
2:00-5:00 = 20 x Double Unders + 10 x sit ups
5:00-9:00 = 20 x Double Unders + 10 x Sit ups + 20 x KB Swings (24/16kg)
9:00-14:00 = 20 x Double Unders + 10 x Sit ups + 20 x KB Swings + 10 x Pull ups
14:00-15:00 = Max Effort 100m sprints

Friday WOD – 26/08/2016

MOBILITY + MASHING

STRENGTH
5 x 6 = Back Rack Lunges

METCON
WOD 1 – 6min AMRAP of:
6 x Alt Goblet step ups (24/16kg KB) + (20″ box)
6 x HOG Push ups (tap KB in front)

2min REST

WOD 2 – 6min AMRAP of:
6 x Pull ups
30 x Double Unders
100m OH Plate Run (20/15kg) ** penatly if you drop the plate **