Paul D

WOD ‘DEATH BY ROW/BIKE CALORIE’ Row or Bike… 5 calorie in the 1st min 6 calories in the 2nd min 7 calories in the 3rd min … For as long as possible. Compare to: 08/06/2022

WOD Rogue’s ‘The Bella Complex’ 1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-Overhead (every 4 min for 24 min) Compare to: 15/03/2022

WOD Run or Row 5k (30 minute cap) Compare to: 11/01/2022

WOD ‘THE SEVEN’ 7 Handstand Push-up 7 Thruster (60/42.5) 7 Knee-to-elbow 7 Deadlift (110/75) 7 Burpee 7 Kettlebell Swings (32/24) 7 Pull-up 7 rounds (35 minute cap) Compare to: 14/09/2020

WOD ‘Isabel’ 30 Snatch (60/42.5) Compare to: 23/11/2020

WOD Deadlift 1-1-1-1-1-1-1 rep Compare to: 13/07/2021

WOD Back Squat 2-2-2-2-2-2-2 rep Compare to: 21/07/2021

WOD 400m Run Rest 2 minutes (6 rounds) Compare to: 17/12/2021

WOD OPEN 15.3 7 Muscle-up 50 Wall Ball (9/6) 100 Double-under 14 minute AMRAP (as many rounds as possible) Compare to: 05/05/2021  

WOD Power Clean 1 every minute (30 minute EMOM) Compare to: 22/03/2022