Monday 17th Feb WOD

“Barbell cycling Every 3 mins for 18 mins (build weight) 2 set Bear Complex + 10 Burpees over the Bar ” WOD “3 mins max Cal Airdyne 3 mins rest 2 mins max Russian KB Swing 2 mins rest 1 min max DBall Over Shoulder (for Power...

Fri 14th Feb WOD + Skills

“In pairs 1) AMRAP 12 mins 10 Sync DB S2OH each arm 20 HR Press Ups 10 Sync DB Hang Power Clean each arm 20 Pull Ups Rest 5 mins 2) AMRAP 12 mins Round for Round 9 Box Jumps 6 Cal Row or Ski 3 Wall Climbs Rest 3 mins 3) AMRAP 6 mins Alt Movements 10 DB Cleans (2...

Thurs 13th Feb WOD +BB

5-3-3-1-1-1 Tempo Back Squat (3:2:X:0) WOD “Run 800m 50 Lunges 50 Squats Run 400m 50 Jumping Lunges 50 Jumping Squats Run 200m” BB “Snatch 4×2 @80%+ Snatch Pull 5×1 above 1RM- pause @liftoff 2s...

Wed 12th Feb WOD

Death by strict Pull Ups WOD “Open 17.1 10 DB Snatch 15 BBJ Overs 20 DB Snatch 15 BBJ Overs 30 DB Snatch 15 BBJ Overs 40 DB Snatch 15 BBJ Overs 50 DB Snatch 15 BBJ Overs (20 min cap) Compare to...

Tues 11th Feb WOD + BB

“Every 90s x6 Split Jerk- build to a heavy single ” WOD “For Time 75 DUs 50 Squats (45/35) 25 Sit ups 75 DUs 25 Down Ups 50 Push Press 75 DUs compare to 18/10/2019” BB “Every 90s Clean + Front Squat + Jerk x4 sets- build to a heavy but...

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