Thursday 19th

Strength 10m overhead lunge 5 sets Build weight   WOD Nancy 5 Rounds For Time 400m Run 15 Overhead Squat 45/30...

Tuesday 17th

WOD 4 Rounds for time: 400m run 5 bar muscle ups At 20 minute mark complete 4 rounds 50 double under 10 burpees with double push up    ...

Monday 16th

Strength: On the 3 minutes build in weight Deadlift 12-12-12 Power clean 6-6-6 Squat Clean 3-3-3   WOD 3 rounds For Time 60/45  5 minute cut off 10 push press 10 front...

Saturday 14th

Teams of 2 4 rds for time: 800m run 50 wall ball (20/14) 60 pull ups 25 Hang power snatch (95/65) Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the...