Tuesday WOD – 17/10/2017

STRENGTH
5 x 7 = Overhead Squats

METCON – 13.1 – 17min CAP

40 x Burpees
30 x Snatches (35/20kg)
30 x Burpees
30 x Snatches (60/35kg)
20 x Burpees
30 x Snatches (75/45kg)
10 x Burpees

In remaining time = Max Effort = Snatches (95/55kg)

Monday WOD – 16/10/2017

SPEED – 10mins (10 x rds)
TO FIND MAX DISTANCE

30sec = 100% intensity
30sec = recovery pace

(using the 400m loop)
Score = how many 400s were completed 

STRENGTH
5 x 4 = Front Rack Lunges

METCON
6min AMRAP of:

14 x Box Jumps (24/20”)
7 x Power Clean (70/50kg)

Thursday WOD – 5/10/2017

STRENGTH – PART A
1km ROW for time (100% effort)

STRENGTH – PART B
5 x 6 = Back Rack Lunges

METCON – For time:
400m run
42 x PVC Sit ups
21 x F/R Lunges (40/30kg)
10 x OTB Burpees
400m run
30 x PVC Sit ups
15 x F/R Lunges (40/30kg)
7 x OTB Burpees
400m run