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WOD -
Fri 20th Oct
20
Oct17

A: 5x5 Box Squats

B: 5x5-8 Heavy Goblet Squats Into Box Step Ups

C: 3Rds 10 Single Leg Pistols With Rings
+
KB Single Leg Stiff Legged DL

WOD:
In Pairs
Hulk U Go I Go
5 DL
5 Pwr Clean
5 Front Squat
5 Push Press
5 Back Squat

WOD -
Thu 19th Oct
19
Oct17

AMRAPx38'
5 Pull Ups/ Ring Rows
10 Push Ups
15 Air Squats
20 DU's/Side Taps
25 Sit Ups
30 Kcal Row

WOD -
Wed 18th Oct
18
Oct17

A: EMOMx12'
Even Push Press @ 50% Max Reps 
Odd Banded Lying Pulls

B: Tabata
Heavy KB Swings

C: Bear Walk/Wall Walks

Tabata
D: Heavy Up KB Right Rows

WOD: 
Clean & Press @ 50/30Kg
Pull Ups
30 DU's

WOD -
Tue 17th Oct
17
Oct17

A: 6Rds
10 Back Squat @ 50%
100Mts Run
8 KB Single Leg Step Up Each Leg

B: 3Rds 10 Weighted Cossack Squats 5/5
Superset With 10 Box Or Plate Jumps

C: 10 Plated Lunges Front 2 Rear 5/5
Superset With Plated 16 Kneeeling Woodchops 8/8

WOD:
Helen
Run 400Mts
21 KB Swings
12 Pull Ups
 

 

WOD -
Mon 16th Oct
16
Oct17

A: EMOMx10
5x5 Bench Press With 20kg Plate To Elvate One End
Super Set With Human Saw Plank

B: EMOMx10'
5x5 Incline Bench Press With KBs
Supset With Strict Banded Pulls Downs

C: 3rds Strict Press @ 80%
Super Set With 8 Banded Tricept Kickbacks

WOD:
In Pairs AMRAPx6'
5 Wall Ball
5 Chin Ups/Ring Rows
5 Push Ups  

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