Friday 15th May 2015
Warm Up – Thunderstruck
Pre WOD Mobility
KB Good Mornings
Dislocates
Scapula Pull Ups
Inchworms
Skill – One Handed KB Swing
Conditioning – 18 Min AMRAP:
10 Left Handed Swings
10 Burpees
10 Right Handed Swings
10 Pull Ups
Notes: First 15 Mins at a conversational pace (test every 5 mins), then the final 3 mins at an all out effort.
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
