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

8 sets of

Overhead Squat x 3

Rest 2mins

WOD

12min AMRAP

200m Run

20 Overhead Lunges 20/15 (10 e/l)

20 Box Jumps 20”

L1 – 15/10, 12”

L2 – 10/5, 8”

Tuesday

Strength

5 Sets

Bent over row x 8

Rest 20sec

Weighted Sit ups x 20

Rest 2mins

WOD

10.8.6.4.2.

Dead Lift @ 70/50kg

Clean

Run 400m on .

L1 – 50/30kg

L2 – 40/20kg

Wednesday

Strength

5 Sets

Hang Clean + Clean

2 + 2 reps

Rest 3mins

WOD

EMOM for 12mins

5 Front Squats @ 60/40kg

10 Push ups

L1 – 50/30kg, notch 3

L2 – 40/20kg, notch 5

Thursday

Skill

10mins

Double Under Practice

WOD

Filthy Fifty

40min time cap

Friday

Strength

3 Rounds

Step Ups x 8 e/l

Rest 1min

Pull ups x 8

Rest 2mins

WOD

4 rounds for time

10 Front Squats@ 60/40kg

400m Run

L1 – 50/30kg

L2 – 40/20kg

Sat

“Unknown WOD”