Friday WOD – 9/02/2018

STRENGTH
5 x 8 = B/R Lunges

METON
For time: (24/16kg)

500m run + 50 x KB Swings + 50 x Sit ups
400m run + 40 x KB Swings + 40 x Sit ups
300m run + 30 x KB Swings + 30 x Sit ups
200m run + 20 x KB Swings + 20 x Sit ups
100m run + 10 x KB Swings + 10 x Sit ups

Wednesday WOD – 7/02/2018

STRENGTH
10mins to build up and find
weight for EMOM

then…

E2M for 10mins (5 x rds)
= 5 x Squat Snatch

METCON
7 x rounds for max reps of:

On a 2min clock:
30 x Russian Twists (20/15kg)
10 x T2B

Then….
Remaining time = DB Snatches – (Alternating) – (22.5/15kg)

Then…

1min REST

Score = total of Snatches

Tuesday WOD – 6/02/2018

STRENGTH
3 x 500m RUN Sprints

2min REST between sets
Athlete to watch own clock

METCON – For time:

10 x Deadlifts (100/80kg)
20 x Double Unders
8 x Deadlifts
40 x Double Unders
6 x Deadlifts
60 x Double Unders
4 x Deadlifts
80 x Double Unders
2 x Deadlifts
100 x Double Unders

Thursday WOD – 1/02/2018

STRENGTH – Part A
1km ROW for time

STRENGTH – Part B
5 x 4 = Front Rack Lunge

METCON
8 x rounds of:

1min to do
100m sprint + 5 x Burpees
In the remaining time:
Max effort = Power Cleans (70/50kg)
1min REST

SCORE = total of power cleans