Wods

18th October 2019

Bench Mark WOD Hero WOD – Hammer 5 Rounds For Time 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pull-Ups 90 seconds Rest

17th October 2018

Fuctional cardio For 20 mins Running clock 100 mountain climbers 250 mtr row 200 mtr run 20 cal bike / battle rope 1 min rest

16th October 2019

Strength Deadlift 1-1-1-1-1 Build up by 3-4 set @ 85% 5 min rest MetCon 21-15-9 reps of OH Squats – 95/55 42-30-18 reps of KB swing- 24/16kg

15th October 2019

14th October 2019

20.1 Open 10 Rounds of 8 Ground to OH 10 Bar facing Burpees #95/65lbs

13th October 2019

Rest

12th October 2019

Functioncal Cardio 5 rounds of 100 mtr shuttle run 50 Lateral hops 250 singles Self Stretch for 10 mins

11th October 2019

S & C For time Team of 2 20 Rounds for time of: 24 Wall Ball Shots, 20/14 6 Clean & Jerk, 75-85% of 1RM Partner Stretch

10th October 2019

HIIT EMOTM FOR 20 MINS Odd mins – BOX jump over Even mins – KB Swings Mobility Day 20 mins mobility with coach

9th October 2019

Bench mark WOD Fran 21-15-9 reps of Thruster – 95/55lbs pull ups 5 min rest FBB Super set – 15×4 Bent over row + DB Curls Ring row + Hammer curls Stretch