Friday 03/07/15

Strength

4×5 Back Rack Walking Lunges ES

4×10 Hangling leg raise

WOD

400m Run with Wall Ball

20 Pull Ups

400m Run with Wall Ball

20 T2B

400m Run with Wall Ball

20 HSPU

Thursday 02/07/15

Strength

12 Minute EMOM 

Even – 3 Strict Press

Odd – 8 Strict Pull Ups

WOD

1000m Row

20 Power Snatches 42.5/30

30 Push Ups

40 Wall Balls

50 Double Unders

Wednesday 01/07/16

Strength

12 Minute EMOM

3 Snatch Grip Deadlifts every 2 minutes

WOD

Synco paired wod

All reps must be excuted at the same time!

3 Rounds

30 Thrusters 42.5/30

30 KB Swings 24/16

30 Box Step Ups 24/20″

Tuesday 30/06/15

Strength

5×3 Push Jerk

WOD

‘Jack & Jill’

Mixed Sex Partner WOD

2 Rounds

50 Wall Balls

50 Bar Hop Burpees

50 Deadlift 60/40kg

50 T2B

Spilt how ever you like. Communication is key to success.