Friday WOD – 28/07/2017

STRENGTH – EMOM for 15mins
1st Min = 7 x HSPU
2nd Min = 30sec Hollow rock hold
3rd Min = 30sec Active Bar hang

METCON
3 x rounds for time of:

15 x Deadlifts (80/60kg)
12/9 x CAL Assault Bike

FINISHER
5 x attempts of:

Max Distance = Broad Jump
Score = is for max distance

Friday WOD – 21/07/2017

MOBILITY :)

STRENGTH
3 x 250m ROW Sprints
+ Superset = Max Effort = Unbroken T2B
2min rest between

METCON – “Tabata”
20sec on / 10sec off – 8x rds
30sec rest between sets

1 x round = KB Swing + HOG + Twist + SDHP + REST

KB Swings (24/16kg)
H.O.G Push ups + tap KB in front
Russian Twists
30sec REST

Tuesday WOD – 18/07/2017

METCON – For time:
Teams of 2:

Only 1 working at 1 time

40 x Clean + Jerks (50/35kg)
800m Bike (total)
40 x OTB Burpees
400m run (together)
40 x Thrusters
400m row (total)
40 x OTB Burpees
800m bike (total)
40 x Clean + Jerks