Wednesday 19th December 2018

WOD

• ·       50 Squats
• ·       Run 200m
• ·       40 Squats
• ·       Run 400m
• ·       30 Squats
• ·       Run 600m
• ·       40 Squats
• ·       Run 400m
• ·       50 Squats
• ·       Run 200m

Curls

• ·       3 x 10 (both arms)

Chin Ups

• ·       3 x 5 (weighted if possible)

Handstand Hold or Walk

Monday 17th December 2018

Back Squats

• ·       8-8-8-8

6 Rounds

• ·       Run 200m
• ·       15 Burpee Box Jumps
• ·       12 KB Thrusters (6 each arm)

Wednesday 12th December 2018

Deadlifts

• ·       5,5,3,3,2,2,2

18-15-12-9-6-3

• ·       Goblet Squats (24/16)
• ·       Toes to Bar
• ·       KB Swings

Tuesday 11th December 2018

Bent Over Rows

• ·       3 x 8

Renegade Rows

• ·       3 x 8 (alternating arms)

WOD

• ·       100 Double Unders or Run 400m
• ·       10 Box Jumps
• ·       15 Pull Ups
• ·       20 Hang Power Cleans (30/20)
• ·       25 Push Press (30/20)
• ·       30 Squats
• ·       25 Push Press
• ·       20 Hang Power Cleans
• ·       2015 Pull Ups
• ·       10 Box Jumps
• ·       100 Double Unders or Run 400m

Friday 9th November 2018

                    

Elizabeth 

   

21-15-9

• ·       Cleans (squat) (60/40)
• ·       Ring Dips

Shuttle sprints

• ·       4 x 90 secs
• ·       Rest 90 secs between sets.

Thursday 8th November 2018

Nancy

5 Rounds

• ·       Run 400m
• ·       15 Overhead Squats (40/30)

Tuesday 30th October 2018

Chelsea

EMOM 30 minutes

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats