Wednesday 14th October

Movement activation Wrist drills Wall walks HSPU DB Movements Then AMRAP in 29 mins From 0:00 – 12:00 50 Russian DB Swings Then in remaining time AMRAP 7 Right Arm OH Reverse lunges 7 Left Arm OH Reverse Lunges 7 DB Russian Twists Rest 5 mins From 17:00-29:00 50 Russian DB Swings

Then in remaining time

AMRAP 7 handstand PU 14 Goblet squats

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WOD Wednesday 14th April

WOD Movement activation Wall Walk- HSPU For Time 20 HSPU x 2 Push ups 400 meter Run 20 Kettlebell Swings 400 meter Run 20 T2B / x2 Hanging Knee 400 meter Run 20 Burpees 400 meter Run 20 Chest-t

WOD Tuesday 13th April

Movement activation Partner Wod 3 Rounds for Reps 2 min rounds Thrusters 40/30 DB Snatch 22.5/15 Box Jump-Overs Pull-Ups Cal Bike Rest Block Buy out

WOD Monday 12th April

DT Complex prep Then For Time From 0:00, perform: 21 Burpees 1 Round of DT 18 Burpees 1 Round of DT 15 Burpees 1 Round of DT 12 Burpees 1 Round of DT From 10:00, perform: 21 Air Squats Hops Over b

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