WOD Thursday 21st January

Hardio with a partner 10 mins Sprints 400m the 200m 10mins ME Cal Bike 10 min ME Cal Row 10 min ME Burpees for 5 mins DU For 5 Mins Then Time Permitting 3 rounds 30sec of each Sit ups Bicycle Toe touch crunches Leg raises

Rest 1 min

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WOD Friday 5th March

Movement activation Partner Wod Triple Threat Girls gone wild 2.0 Wod 1 10 min Cap Ellen 6 Rounds for Time 20 Burpees 21 Alternating Dumbbell Snatches (50/35 lb) 12 Dumbbell Thrusters (2x50/35 lb) Wod

WOD Wednesday 3rd March

WOD Movement activation T2b + Clean and jerk tech + Snatch barbell warm up + T2B Then 15.1 + 5.2 Two Parts in 15 minutes (15.1) AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts 50/35 5 Snatche

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