Wednesday 16th August

Warm Up (5Mins) 

20 Ohs 

20 Ohl 

400m run

Tekkers (10Mins) 

Handstand holds 

Strict partner holding feet 4x30 Secs 

Strength (15Mins) 

Over head squat (OHS)

10 @50%

8 @60%

6 @65%

4 @ 70%

2 @80%

1 @ 90-95% 

WODs (12Mins)

3 Minute AMRAP

5 Pull ups 

10 KB Swings 24/16

1 Min REST

3 Minute AMRAP

2 Rope Climbs (3:1) 

10 Goblet Squats 

1 Min REST

3 Min AMRAP

20 FSU 

10 Down ups

Score is number of rounds over 3 Amraps 

 

 

James Davidson

ne37 1pr