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

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

SWOD
Deadlift
3 x 5 (Build to 80%)
————–
METCON

21-15-9
Squat Clean 60/45
42-30-18
AbMat Sit Up

SWOD
Front Squat
3 x 5 (Build to 80%)
————-
METCON
3RFT

80 Double Under
60 Wall Ball
40 Cal Row

SWOD
Bench Press
3 x 5 (Build to 80%)
————-
METCON
3 x AMRAP 3

3 Deadlift 102/70
6 Push Up
9 Box Jump Over 24″/20″
1min Rest between

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

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:

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

SWOD
E2M x 5
2 Back Squat
————
METCON
2RFT

500m Row
25 Front Squat 60/45
25 Burpee over Rower

SWOD
E2M x 5
5 DB Bench Press
5 DB Bent Over Row
————–
METCON
40-30-20-10

Wall Ball
Deadlift 70/50

Finisher:
21-15-9
Toes to Bar
Hollow Rock