Warm-up
5 min dus or singles. Every time you stop burpee
Wod 1
25-20-15-10-5 of T2B and squats
12 min cap
Wod 2
5-10-15-20-25 of plate GTO & sit-ups
12 min cap
Wod 3
4-6-8-12-14 of HR push-ups, KBS & lunges
For time
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