Wednesday WOD – 21/02/2018

STRENGTH
3 x 400m run Sprints
2min rest between – Athletes to watch own clock

METCON
10m > 100m
= Farmers Carry (24/16kg)

10 < 1
Tyre Flips + Burpees

Example
10m farmers carry + 10 x Tyre flips + 10 x Burpees
20m farmers carry + 9 x Tyre flips + 9 x Burpes….. etc 

Friday WOD – 16/02/2018

STRENGTH – EMOM for 15mins

1st min = 30sec Deadbugs
2nd min = 3 x Ring Dips
3rd min = 3 x HSPU

METCON
7min AMRAP of:
10 x Box Jumps (24/20”)
30 x Sit ups
10 x Squat Cleans (40/30kg)

2min REST

7min AMRAP of:
10 x Box Jumps (24/20”)
30 x Russian Twists (20/15kg)
10 x F/R Lunge (40/30kg)