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Friday 10th November

By |2017-10-27T08:23:58+00:00November 9th, 2017|Workout Of the Day|

Team wod week:
Wod 5:
Part A:
Relay Helen
8 rds alternating (4 each)
400m rum
21 kb swings 24/16kg
12 pull ups

Part B:
200 partner leg raises
*switch as needed

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Thursday 9th November

By |2017-10-27T08:23:37+00:00November 8th, 2017|Workout Of the Day|

Team wod week:
Wod 4:
Part A:
Double deadlift 10rm ie both on the bar side by side.

Part B:
3 min AMRAP for partner A.
5 Power cleans 70/47.5kg
25 Double unders
Then
6 min AMRAP both partners
12 toes to bar 18
wall balls one works
one rests, one works. Switch as needed.
Then
3 min AMRAP the partner B that
5 stoh 70/47.5kg
25 double unders

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Wednesday 8th November

By |2017-10-27T08:23:19+00:00November 7th, 2017|Workout Of the Day|

Team wod week:
Wod 3:
45 min AMRAP (alternating rds)
9 kb man makers 2×24/16kg (burpee on kb’s Into squat clean thruster)
11 burpee pull ups
200m partner carry (scale plate carry)

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Tuesday 7th November

By |2017-10-27T08:22:47+00:00November 6th, 2017|Workout Of the Day|

Team wod week.
Wod 2:
Part A
100 calorie row
100 push ups
100 pull ups
*switch as needed

Part B
3 mins max stoh 60/40kg
*switch as needed

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Monday 6th November

By |2017-11-06T10:23:50+00:00November 5th, 2017|Workout Of the Day|

Team Wod week
WOD 1
Part a – 8 mins to establish alternate bear complex
1 squat clean
1 jerk
1 back squat
1 jerk
Score = combined total

Part b for time
15 synchro down ups
40 alternating KB snatch 24/16
15 synchro down ups
40 KB swings 24/16
15 synchro down ups
40 single arm thrusters 24/16
*Resting partner holds a straight arm plank while the other is working on the KB exercises.

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