W.O.D.1
Back Squat
1 Rep Max
Met-con:
‘Jag 28′ For Time
800m Run
28 x KB Swings 32kg
28 x Pull-ups
28 x KB Clean & Jerk Left and Right arms 32kg
28 x Pull-ups
800m Run
W.O.D.2
Deadlift 1 Rep Max
Metcon:
Medicine Ball Cleans for time
50/100/150 Reps
5/10kg ball
You choose the Reps, you choose the ball.
W.O.D.3
Hang Clean 5 x 5 Reps
Power Clean 5 x 3 Reps
Squat Clean 5 x 1 Rep
W.O.D.4
Gymnastics Class with Joe!!!
W.O.D.1
Back Squat5 x 5 Reps
Met-Con:
12 mins AMRAP
1 x Rope Climb
15 x Press-ups (CTF)
W.O.D.2
Deadlift 5 x 5 Reps
Met-Con:
Running ‘FRAN’
400m Run
21 x Thrusters (42.5/30kg)
21 x Pull-ups
300m Run
15 x Thrusters
15 x Pull-ups
200m Run
9 x Thrusters
9 x Pull-ups
W.O.D.3
Hang Snatch 5 x 5 Reps
Power Snatch 5 x 3 Reps
Squat Snatch 5 x 1 Reps
W.O.D.4
Gymnastics on Sunday with Joe.
Or Catch-up a missed W.O.D.
W.O.D.1
Back Squat 5 x 5 Reps
Met-con:
‘CINDY’
AMRAP 20 mins
5 x Pull-ups
10 x Press-ups
15 x Squats
W.O.D.2
Deadlift 5 x 5 Reps
Met-con:
3 Rounds for Time of:
Left Arm KB Front Squat x 25
Run 400m
Right Arm KB Front Squat x 25
Run 400m
16/24/32kg KB
W.O.D.3
Press 5 x 1 Rep
Push Press 5 x 3 Reps
Push Jerk 5 x 5 Reps
Finish with 50 x Evil Wheels
