October 2017

STRENGTH Sandbag lifts WOD ‘Tabata Something Else’ Pullup Pushup Situp Squat 8 sets of each (20sec work, 10sec rest) Score = lowest reps in any set for each exercise. Compare to: 08/12/2016

GYMNASTICS Handstand roll out L sit Ring holds 4 rounds WOD Clean & Jerk 1 every 20 seconds, 12 minutes Compare to: 16/08/2017 You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will

STRENGTH Deadlift 4 x 5 rep WOD 30 Double under 20 Single arm dumbbell snatch (20/15) 10 Overhead squat (60/40) 4 rounds (15 minute cap)

STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each Scale so you can get 5+ reps for each exercise in the first set. Use a band for pull ups, ab mats for HSPU. Compare to: 14/09/2017 WOD 5 Man maker (20/15) Run 200 6 rounds (15 minute cap) Compare to: 17/01/2017

GYMNASTICS Tabata handstands STRENGTH Front squat 4 x 3 rep WOD 6 Hang squat clean (60/40) 8 Toe to bar 7 rounds (12 minute cap)