WODS

20 03 2020 – Friday – Deadlift

SWOD
1. Deadlift
10 @ 60%, 8 @ 70%, 6 @ 72.5%, 4 @ 75%

2. Rope Pull Up
5 x 4
—————
METCON
Choose your Reps

80 Cal Row
120 Wall Ball

19 03 2020 – Thursday – Overhead Squat

SWOD
12min
Work to 3RM Overhead Squat
—————-
METCON
EMOM 15

1. Double Under (100)
2. HSPU (50)
3. Toes to Bar (40)
4. Shoulder to Overhead 50/30 (30)
5. Front Rack Walking Lunge (30m)

**Can stop movement if reach number in brackets

18 03 2020 – Wednesday – Heavy Helen

SWOD
Power Clean
5 @ 55%, 5 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%
——————
METCON
‘Heavy Helen’

3RFT
400m Run
21 American Swing 32/24
12 C2B Pull Up

17 03 2020 – Tuesday – Push Press

SWOD
Push Press
5×5 @ 70%
————–
METCON

15 Hang Power Snatch 50/35
15m HS Walk
15 Box Jump Over 24″/20″
30 Burpee
15 Box Jump Over 24″/20″
15m HS Walk
15 Hang Power Snatch 50/35