11/03/19 – 17/03/19

Monday 11 WOD 1 Thrusters 15 minutes to build to a heavy double WOD 2 3 Rounds For Time 10 Strict Pull Ups 20 Wall Balls 9/7kg 25/20 cal row 18 Minute time cap *20/16 cals bike or ski   Tuesday 12 WOD 1 EMOM 12 1. 20 Hand release push ups 2. 30s Bar … Continue reading 11/03/19 – 17/03/19

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04/03/19 – 10/03/19

Monday 04 WOD 1 Squat Snatch Build to Heavy Single 20mins WOD 2 AMRAP 15 10 Alternating Single Arm Dumbbell Snatch  22.5/15kg 10 Single Arm Overhead Lunge 22.5/15kg 10 Box Jumps 24/20"   Tuesday 05 WOD  10-9-8-7-6-5-4-3-2-1 Thrusters @ 42.5/30kg Pull Ups Into 1-2-3-4-5-6-7-8-9-10 Power Clean 42.5/30kg Handstand Push Ups 30 Minute Time Cap   … Continue reading 04/03/19 – 10/03/19