Monday 17 March 2014

WOD's for the week of March 17 2014

Monday

Front Squat Heavy Single

21,15,9:
Wall Balls
Pulls Ups
200 m run between sets

Tuesday

Deadlift 5x3

10 min AMRAP:
10 KB C&J
10 Box Jumps

Wednesday

15 min skill work, then:

10,9,8,7…….1
Power cleans
5-10-15….50
Push Ups

Thursday

Front Squat Heavy Single

With a running clock:
4 min
Kb Swings
4 min
Burpees
4 min Flutter Kicks

Friday

Deadlift 5x3

15 min AMRAP:
5 Power Cleans
4 Bar Burpees
3 Deadlift
2 Roll Outs
1 Wall Walk

Saturday


Fun partner / team WOD

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