WOD Friday 19th June

Triple Threat Wod 1 5 min AMRAP Hang snatch – Hang Clean – Plate ground to over head

Wod 2

7 min cap 21/ 15/ 9 Cal bike Wall balls Wod 3

7 min AMRAP 30 KB Swings 20 Cal Row 10 Burpees

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WOD Monday 21st, September

Movement activation Big clean complex High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consi

WOD Friday 18th, September

Movement activation Partner Wod Triple Threat Wod 1 8 min Cap AMRAP 10 KB DL 10 KB SDLHP 10 KB Swing Wod 2 8 min Cap 30-25-20 Cal Bike DB Devil Press Wod 3 2-3 each x 400m sprints 1:1

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