WODS

1 6 2020 – Monday – Queen’s Birthday

WOD
‘Jumping Jack Flash’

50 Squat
50 Jumping Jack
50 Push Up
50 Jumping Jack
50 Lunge
50 Jumping Jack
50 Burpee
50 Jumping Jack
50 Mountain Climber
50 Jumping Jack
50 Mountain Climber
50 Jumping Jack
50 Burpee
50 Jumping Jack
50 Lunge
50 Jumping Jack
50 Push Up
50 Jumping Jack
50 Air Squat
50 Jumping Jack

30 05 2020 – Saturday – The Frontline 365

WOD
‘The Frontline 365’

Buy In – 365m Run

52 Deadlift 35/25
52 Toes to Bar
52 Air Squat
52 Clean
52 Pull Up
52 Wall Ball
52 Hollow Rock
52 Snatch
52 Burpee
52 Box Jump 24″/20″
52 Shoulder to Overhead
52 Double Under

Cash Out – 60s Plank

26 05 2020 – Tuesday – Snatch

SWOD
a) 3 x 5 Strict Pull Up (Build to 80% Weighted RM)

b) 3RM Snatch (10min to Build)
————-
METCON

25 C2B Pull Up
50 Overhead Squat 52/35
25 C2B Pull Up

25 05 2020 – Monday – Strict Press

SWOD
Strict Press
3 x 5 (Build to 80%)
————-
METCON
6 Rounds
30s Toes to Bar
10s Rest
30s Burpee
10s Rest
30s Bar Facing Burpee
10s Rest

Finisher:

23 05 2020 – Saturday – Lunging

SWOD
a) BB Overhead Lunge
3 x 6

b) Weighted Back Extension
5 x 10
—————–
METCON
AMRAP 30

10 Double KB Front Rack Lunge 16/12
10 Single Arm S2OH (Right)
10 Double KB Front Rack Lunge
10 Single Arm S2OH (Left)
400m Run