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 Snatches 50/35 Then ("15.1A"), from 9:00-15:00 1-Rep-Max Clean-and-Jerk

Bike finisher

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Teams of 2 (1:1) or individual (half reps) DIRTY 100’s – 30min AMRAP 100 box jumps / step ups 100 push press 30/40 100 front squats 30/40 100 T2B / Vps / Shotguns /Situps 100 O/H plate lunges 100

Friday WOD 30/7/21

LOADED Lady’s day - 10 min capped workouts Karen For Time 150 Wall Ball Shots /odd object thrusters/ 1&1/4 squat pump jumps Annie 50-40-30-20-10 Reps Double Unders / Lateral jumps Sit-Ups Cindy 5 Pull