Paul D

WOD Complex, every 3 minutes; 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch (30 minutes)    

WOD Overhead Squat 5-5-5-5-5 rep  

WOD Row 5k Time trial Compare to: 20/01/2020 + 22/06/2021

WOD Shoulder Press 1-1-1-1-1 rep Push Press 3-3-3-3-3 rep Push Jerk 5-5-5-5-5 rep Compare to: 11/02/2022

WOD ‘LINCHPIN TEST 2’ 5 Ring Muscle-up 10 Squat Clean (60/42.5) 20 Box Jump (60/50) (3 rounds)  

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: 12/07/2021

WOD 1 Hang Power Snatch (50%-75% of 1RM) 30 minute EMOM (every minute on the minute) Compare to: 05/02/2022

WOD 100 Air Squat 25 Strict Pull-up 75 Air Squat 20 Strict Pull-up 50 Air Squat 15 Strict Pull-up (16 minute cap) Compare to: 21/06/2021

WOD Back Squat 1-1-1-1-1-1-1 rep Compare to: 10/12/2021    

WOD ‘ANNIE’ Double-under Sit-up 50, 40, 30, 20, 10 rep (14 minute cap) Compare to: 18/01/2022