Tuesday 27th September

Warm Up (10Mins)

Stretching and mobility 

Core Activation 

Strength (20Mins)

Build unto 80% OMR in 10Mins Then Complete:

3-3-3 @ 80% ORM

2-2-2 @ 85% ORM

1-1-1 @ 90% ORM

*Unaware of 1RM, FIND IT…(with good form)

WOD 1 (Endurance)

0-12Mins

In a 2 Minute time Frame complete:

200m Run & Max Wall balls 20/14

Rest 2 Mins Between Sets, complete 3 Times 

12-20Mins 

In a 8 Minute Time Frame complete AMRAP of:

18 KB Swings 

14 KB Goblets 

10 KB Snatches 

6 KB Turkish Get ups

Score = Wall Balls + AMRAP(in reps)

RX - 16/24

S1 - 12/16

S2 - 8/12

 

 

James Davidson

ne37 1pr