Wednesday 13th May 2015
Please Note: There is running in todays WOD and tomorrows WOD. Unless the weather is particularly unsafe, we will be running.
Strength (20 Mins)
1a) 4X10 Front Squats – work to a heavy but not maximal set of 10
1b) 4X10 Muscle Up Turn Overs
Conditioning (16 Min Cut Off)
4 rounds for time of:
10 Power Snatches @ 60% of 1RM Snatch
4 x 30 m Sprints
30 Pistols (alternating 15 each leg)
4 x 30 m Sprints
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
