Monthly Archives: July 2016

Tuesday’s W.O.D 26/7/16

 

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5 rounds:

row 500 m

run 400 m or 2 mins cardio

10 pull ups….with resistance band or assisted pull up machine

21 KB swings

15 DB thrusters

10 box jumps or step ups

farmers walk with kettlebells.

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Tuesday’s W.O.D 19/7/16

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A ciruit tomorrow..it will be tough..45 sec on 15 off…

15 stations, 3 rounds..

K.B. Swing

KB sumo hi pull

Sprint

Burpees

Battle Rope

Ball slam

DB thrusters ( always have to include this!)

AB roller

calf raises

Rower

Boscu squats with weight

side lunge with weight ( x2)

push ups

plank

Can’t wait!!😀

 

W.O.D. Tuesday 12/7/16

We are back in action and are going to do an old favourite ..the descending rep workout.

5 rounds descending reps 50 – 10 so it gets easier as we go along……

squat press

kb swing or hi pull

lunge with bicep curls

push ups

Row 500 m

Run 400 m

the row and run remains the same each round!

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