Wednesday 7th Feb: WOD

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Strength – Hang Snatch 4 x 2 @75/85% Conditioning – 6 min AMRAP 10 Deadlifts (45/60) 10 Box Jumps (20’/24’) 30 Double Unders 3 min AMRAP 15 Plate Ground to Overhead (10/15) 20 Sit ups

Wednesday 31st Jan: WOD

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  Strength – Deadlift 5 x 60%, 3 x 60%, 1 x 70%, AMRAP x 75% Conditioning – For Time Buy in 100 Double Unders 30 KB Swings (16/24) 30 KB Squats 30 Sit ups 20 KB Swings (16/24) 20 … Continued

Tuesday 30th Jan: WOD

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Strength – Push Press 5 x 50%, 3 x 60%, 1 x 70%, AMRAP x 75% Deadlifts 5 x 8 Conditioning – 9 min AMRAP 15 pull ups Push ups 10 Thrusters (25/40) Push Press (20/30) 100m Run 15 pull … Continued

Friday 26th Jan: WOD

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Strength – Back Squat 3 x 10 @70% Conditioning – 10 min AMRAP Ascending Ladder Buy in 400m run 1 squat clean (65/90) 5 Bar muscle ups 10 Box Jump over • Continue up the squat clean ladder by one … Continued

Friday 19th Jan: WOD

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  Strength – Hang Clean 4 x 3 @65/75% Front Squat 5 x 10 @60% Conditioning – 6 min AMRAP 20 Burpees 20 KB Swings (16/24) 10 chest to bar 10 TTB

Thursday 18th Jan: WOD

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Strength – Push Press 5 x 10 @60% Conditioning – For Time 600m run 30 DB Snatch (15/25) 30 TTB 400m run 20 DB snatch 20 Pull ups 200m run 10 DB snatch 10 chest to bar 100m run 5 … Continued

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