Workout Of the Day (WOD)

LLun

Deadlift
Build to a Heavy Single

Partner Morrison:
50-40-30-20-10
Wall Balls @9/6kg
Step Down Box Jumps
Kettle Bell Swings @24/16kg


Mawrth

Power Clean
6 x 3 reps Progressive

For Time:
21 Power Cleans @ 50% of 1RM
30 Burpees Over Bar
15 Power Cleans @ 50% of 1RM
20 Burpees Over Bar
9 Power Cleans @ 50% of 1RM
10 Burpees Over Bar

Mercher

3 x 9:00 Minute AMRAPs

1) 3,6,9…
KB Swings
Wall Balls

(1 Min rest)

2) 10 Cals Row
20 Alt DB Snatch

(1 Min rest)

3) 1 Mile Run
Max. Burpee Box Jumps

Iau

3 Round Super Set
6 Push Press @ 85%
90s Rest
6 Single Arm Bench Supported Row (per arm)
90s Rest

10 Minute AMRAP
10 Single Arm DB Thrusters (5 per arm)
8m HS Walk (Scale - Bear crawl)
10 Toes 2 Bar
8m Hand Stand Walk

Gwener

Big Bank Holiday WoD 

Sadwrn

For Time:
10 - 20 - 30 - 20 - 10
Thrusters (60/40kg)
Burpees Over Bar

Sul