Friday 5th June 2015
Pre WOD Mobility – Wrists
Strength – 5×3 Paused Front Squat
Note: 3 sec pause at rock bottom
Conditioning – 15 Min AMRAP
6 Pull Ups
8 Push Ups
12 KBS (32/24)
or
2 Muscle Ups
4 Strict HSPU
8 KBS (32/24)
Notes: 0:00 – 12:00 mins at a conversational pace, then 12:00 – 15:00 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
