WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY WARM UP

Active Stretch

WOD

2 RFT

1000 meters rowing

800 meters running

200 start jumps

10 chin ups

COOL DOWN

50 V sit-ups or 200 regular sit-ups

TUESDAY WARM UP

100 air squats

WOD

8 x 20 meters sprints, 10 seconds rest between
then: AMRAP 18 minutes:
7 Handstand Push-ups
14 Pull-ups
21 Wall Ball
Finish with 8 x 20 meters

COOL DOWN

stretch

 

 

WEDNESDAY WARM UP

800 meters running

WOD

5 RFT

20 Pull ups
30 push-ups
40 sit ups
50 squats
Rest 1 min between rounds

COOL DOWN

stretch

THURSDAY WARM UP

Turkish Get-up: 3 X 5 each side

WOD 

3 RFT

Run 400 meters
25 Pull-ups
50 push-ups
75 sit-ups
100 squats

COOL DOWN

Stretch

FRIDAY WARM UP

Bar-bell complex 4 rounds

WOD

6 RFT:

30 air squats
10 Chest to Bar pull Ups
5 Clean and Jerk

 COOL DOWN

50 GHD sit-ups

Run 200 meters

SATURDAY SUPER CIRCUIT