Here is the workouts for the week aka WOD‘s. Please do not cherry pick the WOD’s you do, as these tend to be the WOD’s you need to do most. If you have a tendency to cherry pick, stay away from this page and just come to class at your normal times.

Monday

Strength

3 sets

Walking Lunges x 8

Core

Plank Holds x 1min

Rest 1min

(everyone does this together after the lunges)

WOD

5 Rounds

In 2 mins complete

200m Run

Max Wall Balls

Rest 2mins

Tuesday

Strength

4sets

Max Pull Ups (kipping)

Rest 1mins

Hollow Hold x 45sec

Rest 2mins

WOD

3 Rounds

21 KettBell Swings

12 Push Ups

50 Double Unders

L1 – 2:1 single, Notch 3

L2 – 1:1 singles, notch 5

Wednesday

Strength

3 sets

Hang Clean x 3

rest 30 sec

Drop jumps 12″ x 3

Rest 2mins

WOD

10.8.6.4.2

Hang Cleans @ 60/40kg

5.10.15.20.25

Box Jumps 24″/20″

L1 – 50/30kg, 20″/16″

L2 – 40/20kg, 16″12″

Thursday

Strength

3 Sets

Seated Press x8

Rest 1min

Lying Med Ball Pushes x 5

Rest 2mins

WOD

In Teams of 2

10 rounds

10 pull ups

200m run

30 Sit ups

L1 – Purple Band (partner helps with band)

L2 – Green Band (partner helps with band)

Friday

Strength

3 Sets

Front Squat (from ground) x 5

Rest 1min

Dips x 8

Rest 2mins

WOD

4 Rounds

45sec on 15sec Rest

Burpees

Box Jumps 24″/20″

Thrusters @ 20/15kg

Double Unders

Rest

L1 – 20″/16″

L2 – 16″/12″

Sat

“Unknown WOD”