April 2022

WOD Every 3 minutes; 8 Toe-to-bar 12/10 calorie Bike 10 rounds (27 minutes) *Small Assault bike 6/5 calorie; Bike Erg + Rower 14/12 calorie.

WOD ‘Linchpin Test 5’ 20 Back Squat (100/70) Run 3k 20 Back Squat (25 minute cap) Compare to: 10/05/2021

WOD ‘GRETTEL’ 3 Clean & Jerk (60/42.5) 3 Burpee-over-bar 10 rounds (9 minute cap) Compare to: 07/06/2021

HERO WOD ‘RANDY’ 75 Power Snatch (35/25) (10 minute cap) Compare to: 29/09/2017

WOD Front squat 1-1-1-1-1-1-1 rep

WOD ‘THE GHOST’ For max reps: 1 min calorie Row 1 min Burpee (under pull-up bar) 1 min Double-under 1 min Rest 6 rounds (24 minutes) Compare to: 14/07/2021

WOD ‘DT’ 12 Deadlifts (70/47.5) 9 Hang Power Clean 6 Push Jerk 5 rounds (20 minute cap) Compare to: 28/06/2021

WOD 10-1 rep Strict Pull-up 10-1 rep Strict Ring Dip *In between each set, Run 200m. (30 minute cap) Example: 10 Pull-up / 10 Ring Dip / Run 200m, then do the set of 9.