Weekly WODs – Monday 31st May to Sunday 6th of June
Monday
Murph
For Time
1 mile Run / Row / Ski
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
or
Half Murph
800m Run / Row / Ski
50 Pull ups/ring rows
100 Press ups
150 Air squats
800m Run / Row / Ski
Tuesday
A) Build to a moderate 8RM Deadlift
B)
10min time cap
3 Rounds for time:
100 Double unders
40-30-20 Empty Bar strict press
Wednesday
A) Pause Front Squats
3 x 5
3 sec hold at the bottom
B)
EMOM 12 mins
1- DB step Overs
2- Max plank
3 – Rest
Thursday
A)
In pairs 60sec on/off complete:
150/120 kcals
80 Down ups
120/90 kcals
60 Down ups
90/60 kcals
40 Down ups
Remaining time max kcals
Friday
A)
Build to a moderate 3RM Tng Power Clean
B)
21 – 15 – 9
Power Cleans
CTB/PU/ Ring Rows
Saturday
Every 2 mins x 10
14 Wall Balls
6 burpee Box jumps
Sunday
20 minutes Max Kcal
Every 4 minutes
16 DB snatch
16 DB lunges
Weekly WODs – Monday 31st May to Sunday 6th of June Read More »