0-4 minutes - work
4-6 minutes - rest
6-14 minutes - work
14-18 minutes - rest
18-30 minutes - work
20/17 cals
10 OHS (35/25)
20 KBS
10 burpees
20 push press (35/25)
10 front squat
20 HR push-ups
10 hang cleans
20 sit-ups
Work through each round from the beginning and record reps
Each round therefore starts with calorie row
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim
Friday 14/05/21 Team Wod 4 x 250 m Row each Then, 8 Rounds alternating exercises of: 12 BB Thruster 42.5/30 kg 12 Slam Ball Over shoulder 12 MB LRC Sit ups 12 BB Bent’O’ Row 42.5/30 kg 12 KBS 24/16 kg
Thursday 13/05/21 BBC warm up 5 reps of each DL-HPCL-FSQ-PP-BSQ 40/25 kg WOD 25 min AMRAP 250 m Row 05 Deadlift 05 Hang Power Clean 05 Front Squat 05 Push Press 05 Back squat