Month: October 2014

Friday 31st Oct

WOD: DL: 7 (#275/#185) Burpee over Bar: 14 AMRAP: 3:00 Rest: 1:00 5 Rounds Accessory: Overhead Squat 5 x 3 Every 3 Minutes (Heavy As Possible)

Thursday 30th Oct

WOD: Push Press: 12 (#115/#75) T2B: 10 Ball Slam: 8 (#30/#20) 5 Rounds for time Accessory: Deadlift 5 x 3 Every 3 Minutes (Heavy As Possible)

Wednesday 29th Oct

WOD: PCL&J: 1 (#185/@120) Pull-Up: 5 Push-Up: 10 Air Squat: 15 AMRAP: 20 Minutes Accessory: Bench Press 5 x 3 Every 3 Minutes (Heavy As Possible)

Tuesday 28th Oct

WOD: DB Push Press: 5 (#35/#25) Burpee: 7 DB FSQ: 9 (#35/#25) AMRAP: 4:00 Rest 1:00 4 Rounds Accessory: Front Squat 5 x 3 Every 3 Minutes (Heavy As Possible)

Monday 27th Oct

WOD: Burpee: 50 Then Dip: 10 Pull Up: 10 7 rounds for time Accessory: Sumo Deadlift 5 x 3 Every 3 Minutes (Heavy As Possible)

Sunday 26th Oct

WOD: Run: 200 Wall Ball: 15 (#20/#14) Ball Slam: 15 (#30/#20) AMRAP 20 Minutes Accessory: Press 5 x 3 Every 3 Minutes (Heavy As Possible)

Thursday 23rd Oct

WOD: Wall Ball: 15 (#20/#14) Slam: 15 (#30/#20) Swing: 15 (24kg/16kg) 5 Rounds for time Accessory: Bench Press 5 x 5 Every 3 Minutes (Heavy As Possible)

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