WOD Friday 9th, October

Movement activation Partner Wod Triple Threat Wod 1 8 min Cap 50 Alternating DB Snatches 50 Cal Bike 50 Burpees over partner Wod 2 8 min Cap AMRAP 10 Cal row 20 Box Jumps Wod 3 6 mins AMRAP

3 position Power clean 60/40

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WOD Wednesday 21st October

Movement activation Wrist drills Wall walks HSPU Pull ups Kipping and Toe 2 Bar Shoulder building WOD Buy in 50 C2B Pull ups or 3 min cap Then 15-12-9 Box Jumps High 30/24 H

WOD Tuesday 20th October

Movement activation Partner WOD AMRAP (with a Partner) in 40 minutes Every 2 minutes perform: 8 Wall Balls 8 Deadlifts (40/30kg) 8 Power Cleans (40/3kg) 8 Shoulder-to-Overheads (40/30kg) Max Calo

WOD Monday 19th October

Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Hang Double Snatch Wod Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Snatch / Power Clean and J

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