A brace of wods today.
One a ten minute Tabata, the other a 24 minute AMRAP
Both a liitle different from our normal but both challenging, as usual.
10 minute Tabata :
40 secs ON 20 secs OFF
Slam ball over your box
24 minute AMRAP
12 Bulgarian Bag Clean & Press
6 BG Burpees
12 BG Back Squats
12 BG Step-ups
24 Double Unders (40 singles)
Strength Day Pick any Strength Exercise ( Coach Will Guide You) Warm up sets 10 - 08 - 06 - 04 - 02 5 x 5 Reps Mini WOD 10 Rounds For Time 200 m Row 10 Reps (@ 50 - 60% of your 5 Rep Weight of the Exe
10 Rounds For Time 2 Burpees 4 Devil Press 6 Push ups 8 DB Hang Clean & Jerk (Weights - 22.5/15 kg)
FOR TIME 30 Deadlift 20 Hang Power Clean 10 Back Squat 2 mins Rest 60/54 Cal Row 2 mins Rest 3 Rounds of 10 Deadlift 07 Hang Power Clean 05 Back Squat (Weights - 70/50 kg)