WOD Tuesday 16/10/2018

A) Weighted pull-ups 5-5-5-5 -Strict reps. B) Seated press 10-10-10-10 -Use dumbbells or kettlebells. Superset reps. Post loads for working sets to comments.

WOD Monday 15/10/2018

Going into Monday like… 🤣 2 Rounds for time of: 30 Burpees 40 Kettlebell swings, 24kg (16kg) 50 Alternating pistols Post load and time to comments.

WOD Saturday 13/10/2018

“JBO” Individually or in pairs complete the following: As many rounds as possible in 28mins of: 9 Overhead squats, 52.5kg (35kg) 1 Legless rope climb, (15ft) 12 Kettlebell floor press, 2x24kg (2x16kg) Start the rope climb in a seated position. -Alternate stations with partner….

WOD Friday 12/10/2018

7 Sets for load of the sequence: 1 Hang power snatch 2 Hang snatch 3 Snatch balance Increment loads throughout working sets. Post loads for working sets to comments.

WOD Thursday 11/10/2018

As many rounds as possible in 15mins of: 21 Strict sit-ups 14 Alternating single arm push jerk, 25kg (17.5kg) Rx’d+ = GHD sit-ups Post load and time to comments.