Wednesday 5 February
Skill Ring Push Up METCON- ” Coe” 10 rounds for time Thrusters X 10 40/20kg Ring Push Ups X 10
Skill Ring Push Up METCON- ” Coe” 10 rounds for time Thrusters X 10 40/20kg Ring Push Ups X 10
Skill Overhead Squat WOD 5 rounds of 3min AMRAP 3mins rest between rounds 7 Push Press 50/30kg 7 Burpees
Strength Back Squat 5X5 WOD 21/15/9 Pull Ups Wall Ball 20/14lbs Lunges 5kg overhead
Mobilise, Stretch, Foam Roll 20min WOD For Time ‘Mini Murph’ Run 1200m 50 Pull Ups 100 Press Ups 150 Air Squats Run 1200m Must start and finish with run Can parcel up other movements in any order
Skill L Sit Practice WOD Benchmark ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups (sub single skips for DU’s, 100-80-60-40-20)
Strength Power Clean 5X3 WOD 5 Rounds for time 5 X Power Clean 60/40kg 25 Air Squats 25 Press Ups
Strength Strict Shoulder Press 5X3 WOD EMOM(every min on the min) Death by Front Squat 60/30kg
Strength Bench Press 5X3 WOD 12min AMRAP(as many rounds as possible) 5 X Bench Press 60/40kg 7 X Burpees 10 X press Ups
Strength Front Squat 5X3 WOD 5 rounds for time 5 X Push Press 50/30kg 10 X Kettlebell Swing 24/16kg 10 X Box Jump 24/20″