Monday 25th

WOD Mary AMRAP 20 5 Handstand push-ups 10 1-legged squats 15 Pull-ups   Finisher 4 rounds for quality:   15 weighted sit up 15 hollow rocks 15 Russian twists  ...

Saturday 23rd

Complete as many reps as possible in 10 minutes of: 3 synchronized burpee over bar 3 deadlifts each 6 synchronized burpee over bar 6 deadlifts each 9 synchronized burpee over bar 9 deadlifts each Etc., adding 3 reps to each exercise every round. 100/70    ...

Friday 22nd

Strength/Skill Power Snatch, unbroken touch and go 10-8-6-4-2 Deadlifts 10-10-10-10 WOD Tabata Front rack lunge 40/25...

Thursday 21st

Strength HSPU  5-5-5-5-5 Pull up 5-5-5-5-5   WOD For time: 50 Double Unders 40 toes to bar 30 Burpees 20m Handstand walk 10 Cals...

Wednesday 20th

WOD Helen 3 rounds for time 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps   Strength 3 rounds for quality 200m double KB front rack carry 3 Turkish get ups each arm...

Tuesday 19th

Strength/Skill Front Squat Find 1RM Then Perform 30 reps @ 70%. Break when needed   WOD For time 21/15/9 of         Power snatch 40/25         Deadlift...