ARCHUPS

WOD: 27/02/2020

Core Strength:

TABATA Arch Hold

Gymnastics Strength:

4 Rounds for Quality of –

ME Ring Rows
ME Strict HSPUs
Rest 2′ between rounds

Conditioning:

For time of –
100 Arch-ups to Renegade Rows

then 10′ Mobility

WALLBALLS

WOD: 26/02/2020

Strength:

Bench Press –

15′ to find your 8RM

Conditioning:

Team WOD of 3 –

5 RFT of –

30 WBs (9/6kg)

30 BJs (60/50cm)

30 DLs (60/40kg)

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WOD: 25/02/2020

Core Strength:

TABATA Hollow Hold

Gymnastics Strength:

4 Rounds for Quality of –

ME Pushups
ME Strict Mixed-Grip Pullups

Rest 2′ between rounds

Conditioning:

For time of –
300 DUs*
*every stop do 5 Burpees

then 10′ Mobility

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WOD: 24/02/2020

Strength:

Back Squat –

15′ to find your 8RM

Conditioning:

3 Rounds for Max Reps –

1′ Row (cals)

1′ FS (40/25kg)

1′ A. Swings (24/16kg)

1′ OHS (40/25kg)

1′ Situps

1′ Rest

PushPress-600x213

WOD: 21/02/2020

Strength:

Push Press –

20′ to find your 1RM

Conditioning:

5 RFT of –

5 Presses

10 P. Presses

15 P. Jerks

Rx = 42.5/30kg

VERTICALLEGKICKS

WOD: 20/02/2020

Core Strength:

Vertical Leg Kicks

3x(20+10) (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict Chinups
ME Ring Pushups
Rest 2′ between rounds

Conditioning:

8′ AMRAP –
10 Lunges
20 Mountain Climbers

then 10′ Mobility

OHS FRASER

WOD: 19/02/2020

Strength:

OHS –
20′ to find your 1RM

Conditioning:

12′ AMRAP –

5 Burpee Lateral Jumps

10 H. Snatches

15 OHS

Rx=20/15kg