Category Archives: WOD

Skill L Sit Hold. WOD 20 Min Amrap 10 Wall Balls 20/14lbs 12 Deadlift 60/35kg 200m Run

Strength Retest 1Rm Squat Clean WOD 4 Rounds for Time 21 Push Press 50/30kg 15 Burpee 9 American KB Swing 24/16kg

Skill 400 Double unders or 10 Mins Practice WOD Every 2 Mins for 15 rounds 3 Power Cleans 60/40kg 6 Pull Ups 9 KB Swings 24/16kg

Skill Handstand Core Work WOD 15 Min Amrap 16 KB Box Step Ups 20′ @ 24/16kg 10 Box Jumps 20′ 8 Wall Balls 20/14lbs

Strength Overhead Squat Re Test 1 Rm WOD Amrap 5 Mins 5 Deadlift 5 Clean 5 Front Squat 5 Push Press 5 Back Squat Rest 3 Mins X 3 Rounds

GYM CLOSED Turkey Trot 5/10km Cratloe Woods

Mobility 15 Mins WOD 21 Mins A1: Burpees A2: Hand Release Push Ups A3: Air Squats

Strength Squat Clean 5X5 @ 70% WOD Amrap 7 Mins X 2 Rounds 20 Lunges 30/15kg 10 OHS 30/15kg 10 Push Ups Rest 3 Mins between Rounds

Skill 400 DU’s or 10 Mins Practice WOD- Partner Burpee 1-10 X 1 Push Press 2-20 X 2 Pull Up 1-10 X 1 Wall Ball 2-20 X 2

Skill Handstand & Core Work WOD 7 Rounds 200m Run 7 Thrusters 45/30kg 7 Pull Ups