WODS

16 11 2018 – Friday – Deadlift

SWOD
Deadlift
10 @ 65%, 8 @ 75%, 6 @ 85%
(Based off 90% of 1RM)
———————-
METCON
5RFT

10 Deadlift @ BW
30 Push Up
*2min Rest

15 11 2018 – Thursday – Popeye

SWOD
1. Accumulate 2min HS Hold
2. 2 x 30 HS L-R Shifts
———————
METCON
‘Popeye’
AMRAP 20

5 C2B Pull Up
10 Wall Ball
15 American Swing 24/16

12 11 2018 – Monday – Back Squat

SWOD
Back Squat
10 @ 65%, 8 @ 75%, 6 @ 85%
(Based off 90% of 1RM)
—————————-
METCON
30-25-20-20-25-30

AbMat Sit Up
Wall Ball 10/6

10 11 2018 – Saturday – Nutts

WOD
‘Nutts’

10 HSPU
15 Deadlift 110/90
25 Box Jump 30″/24″
50 Pull Up
100 Wall Ball 10/6
200 Double Under
400m Run w/ 20/10 Plate

9 11 2018 – Friday – Bench Press

SWOD
Establish 1RM Bench Press

—————
METCON

25 Burpee
50 Single Arm KB Swing (R) 32/24
25 Burpee
50 Single Arm KB Swing (L)
25 Burpee
50 Russian Swing