Tuesday 21st February

Dynamic Effort

Box Squat 10 x 2 @ 65% 1RM


WOD

4 rounds of each

30 seconds on 30 seconds off

KB Swings
Bottom to Bottom squats
Sit-ups

Friday 17th February

Strength

3RM box squat

WOD

10 min team sled pull
Rest 5min
10 min team zercher carries

Monday 13th February

Skill

Backward roll on rings


WOD

3 rounds

1min muscle ups
1min Power Snatch 40/30kg
1min knees to elbows
1min rest

Friday 10th February

Strength

3RM Good Morning


WOD

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Wednesday 8th February

Dynamic Effort

Bench Pess 8 x 2 @ 70% 1RM

WOD

Today we celebrate Neil's Bithday with a very special team workout, get yourselves in and get involved

Tuesday 7th February

Dynamic Effort

Squat 8 x 2 @ 70% 1RM


WOD

12-9-7

80kg Power Cleans
400m run

Monday 6th February

Skill

Gymnastics Bridges

WOD

50 Double unders
40 Burpee Box Jumps 24"/20"
50 Double unders
30 Pullups
50 Double Unders
20 pistols
50 Double unders
10 ring HSPUs

Wednesday 1st February

Dynamic Effort

Bench Press 10 x 3 @ 65% 1RM

WOD

AMRAP 15 min:

5 pullups
10 ring pressups
15 double unders