WOD

WOD

10 Goblet Squats 24Kg/16Kg

10 KBS 24Kg/16Kg

AMRAP 7 Mins

Rest 2 Mins

10 Deadlift 75Kg/50Kg

10 Box Jumps 25"/17"

AMRAP 7 MIns

Rest 2 Mins

Row 15 Cals/12Cals

4 Sled Pull 40Kg/30Kg

AMRAP 7 Mins

 

Max Burpee Bar Hops in 3 Mins

Post Reps to Comments

WOD

Bench Press

5   5   5   5   5

WOD

10 Bench Press 65% 5RM

15 Ring Rows

25 DU's / 50 Skips

AMRAP 12 Mins

WOD

WOD 1

Row 250 Metres

15 KBS 24Kg/16Kg

4 Rounds for time

WOD 2

5 Med Ball Runs

5 Med Ball Press Ups

10 Wall Ball

10 Med Ball Squats

20 Med Ball Box Jumps

20 Russian Twist

25 Med Ball Sit Ups

5 Rounds for Time

Post Times to Comments

WOD

Tabata Squats

 

WOD

60 Metre Sprint

10 Push Press 50Kg/35Kg

20 Metre  OH Lunge 15Kg/10Kg

10 TTB

AMRAP 18 Min

 

1000 Metre TT on Watt Bike



WOD

Back Squat
2   2   2   2   2   2   2   2

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 50Kg/30Kg
Hang Power Clean 50Kg/30Kg
Box Jump 25"/17"

Post Weights and Time to Comments

WOD

1000 Metre TT on Wattbike / 1000 Metre Row

WOD

21-18-15-12-9-6-3

Power Clean 50Kg/30Kg

Pull Ups

Med ball Sit Ups 20lb/10lb

WOD

Row 1000 Metres

WOD

25 Runs

50 HRPU's

50 Farmers Walk 20Kg/15Kg

100 Wall Ball 20lb/10lb

200 Bar Hops

200 Tyre Slam 14lb/10lb

Post Times to Comments