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WOD -
Sat 22nd Feb
22
Feb14

Saturday Morning WOD
2 Laps of Both Poligano's w/Med Ball
60 Burpee Pull Ups
1 Lap of Both Poligano's w/Med Ball
45 Burpee Pull Ups
1 Lap of Large Poligano w/Med Ball
30 Burpee Pull Ups
1 Lap of Small Poligano w/Med Ball
15 Burpee Pull Ups

WOD -
Fri 21st Feb
21
Feb14

In Pairs
10 Minutes  AMRAP of Cindy
Partner 1 5 Pull Ups
Partner 2 10 Push Ups
Partner 1 15 Air Squats

In Pairs
20 Minutes AMRAP of:
Partner 1 30sec Wall Balls & 30sec Box Jumps
Partner 2 Rests
(10 Rds each record only score)

 

WOD -
Thu 20th Feb
20
Feb14

Run 350mts 60 BW Lunges

Back Squats

5-5-5-5-5

4 Minute AMRAP
10 C & J 
6 Bar Over Burpees

3 Minutes Rest

4 Minute AMRAP
8 OHS
10 T2B

WOD -
Wed 19th Feb
19
Feb14

12 Minutes EMOM (Every 2 minutes)
8 Pistols
20 Paralettes Dips
8 Wall Balls


5Rds For Time:
(Buy In)1 Rope Climb
450Mts Med Ball Run
25Mts Farmers Walk
3 Wall Walks
(Buy Out) 1 Rope Climb

WOD -
Tue 18th Feb
18
Feb14

Deadlift  5-5-5-5-5
In between each round of deadlift
Max Reps Weighted Pull Ups

For Time:
5 Rds of Bear Complex (Clean, Front Squat, Push Press, Back Squat, Push Press x 7 = 1 Rd)*  
3 Rds of:
200Mts Row/Run
20 Box Jumps
20 Weighted Lunges @ 20/10kg

*Putting the weight down during bear complex 5 burpees




 

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