WOD

WOD

Squat of choice

3-3-3-3-3-3-3-3 reps*

After each set 1 attempt unbroken Double Unders** Rx 20 Rx+ 30 Comp 40

**Trip = 200m Run penalty
(No Du’s? Scale number or do Single Unders.)

Home WOD

Kb/Db chipper for time:

100 Suitecase deadlifts
80 Goblet squats
60 Ground 2 overhead
40 Shoulder 2 overhead
20 Burpee box jumps
40 Shoulder 2 overhead
60 Ground 2 overhead
80 Goblet squats
100 Suitcase deadlifts

Alternate any way you like between L&R.
– “Ground to Overhead” can be “Clean & Jerk” or “Snatch”.
– “Shoulder to overhead” can be “Strict Press”, “Push Press” or “Push Jerk”.

Warm-up all movements in 3 rounds of 5-10 reps on each station:

5-10 Suitcase Deadlifts
5-10 Goblet Squats
5-10 Ground to Overhead
5-10 Shoulder to Overhead
3-5 Burpee Boxjumps.

Set your timer; 3.2.1..GO!!

#NoCompromise

WOD

“TABATA Sunday”

1: KB Swings
– 1 min Rest
2: Row
– 1 min Rest
3: Cleans Rx 30/20 Rx+ 40/30 Comp 50/35kg
– 1 min Rest
4: Wallballs 20/14#
– 1 min Rest
5: DB/KB Bent over Rows Rx 20/15 Rx+ 25/17,5 Comp 35/25kg

*Complete a full TABATA on a station before proceeding to the next.

Home WOD

Gymnastics:
A: 5x 20-30s Handstand hold / 5x 1min Plank hold

B: EMOM10: Strict HSPU / Pike Push-ups
* Choose your reps

C: 8x 10s Hollow body hold – 20s rest

Use part A as your warm-up.

3.2.1..GO!!

#NoCompromise

WOD

40 min of work

1 Ropeclimb Rx+ 2 Comp 3
100m Double KB/DB Farmer Walk AHAP
15 Sledgehammer Strikes on Tire AHAP

Home WOD

1 Mile run
150 DU
50 Walking lunges
800m run
100 DU
35 Walking lunges
400 m run
50 DU
20 Walking lunges

No warm-up, set your timer; 3.2.1..GO!!