Sunday 6 April 2014

WOD's for the week - enjoy

Monday
Strength: push press 3x3
WOD:
10 min AMRAP
6 pull-ups 
12 thrusters (40/30)
18 double unders (54 singles)

Tuesday
Strength: back squat 3x4+
WOD:
EMOM for 12 min
10/8 KB SDHP
10/8 KB goblet squat
10/8 KB swings

Wednesday
Strength: none
WOD:
Fight Gone Bad-ish
4 rounds, 1 min each station
Wall ball
Power clean (60/40)
Box jump
Push press (30/20)
Burpees 
-1 min rest at the end of each round-

Thursday
Strength: push press 3x3
WOD:
3 min med ball clean
30sec rest
3 min MB thruster
30sec rest
3 min MB sit-up

Friday
Strength: back squat 3x4+
WOD:
5-10-15-10-5
Deadlift (80/60)
Box jumps
100m run between rounds 

Saturday

Partner WOD. Bring friends!

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