WOD 8th December 2020
5 rounds for time
20 dumbbell sumo deadlift high pulls
20 dumbbell Squats
20 dumbbell overhead lunges
20 sit ups – feet anchored by dumbbell
WOD 8th December 2020 Read More »
January 2021
WOD 4th Dec 2020
4 rounds of:
3 mins on 1 min off
6 DB Squats R
6 DB squats L
4 Thrusters R
4 Thrusters L
2 Devils Press R
2 Devils press L
Monday 4th of Jan to Sunday 10th of Jan
Monday
5 rounds of:
3 minute AMRAP
3 power clean / 5 air power clean
6 press ups
9 air squats
1 minute rest in-between
Tuesday
20 min AMRAP
30m bear crawl
30 DB step ups
20 single leg v- sits
30 DB swings
Wednesday
3 rounds:
30 seconds on – Single arm row
30 seconds on – Single arm row
30 seconds on – Dips
30 seconds on – lawnmoer rows
30 seconds on – wide grip press ups
30 seconds on – lawnmoer rows
1 minute on – DB Bicep curl
1 minute on – DB Chest press
Thursday
100 hang clean and jerks
emom 20 double unders
rx + split jerks
Friday
5 rounds for time of:
30 kettlebell / DB swings (15 each arm)
25 Toes to hands
20 Stiff leg Deadlift
15 Reverse crunches
Saturday
10 Shuttle sprints
5 burpees
20 sit-ups
15 push-ups
10 – shuttle sprints
Rest 2 minutes
Monday 4th of Jan to Sunday 10th of Jan Read More »
