Saturday 22nd January 2022

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 21st January 2022

 

Back Squats

• ·       3-3-3

Push Press

• ·       3-3-3

Thrusters

• ·       3-3-3

5 Rounds

• ·        20 Single arm KB Swings (10 each)
• ·        10 Push Ups
• ·        10 Box Jumps
• ·        4 Shoulder to bar Pull Ups

Thursday 20th January 2022

 

DB Bench Press

       ·   6-4-2-1-1-max reps

WOD

Row 500m

Then 3 rounds:

· 20 Box Jumps

· 20 KB Swings