Workout of the Day (W.O.D)

WOD Power Clean & Jerk 4-4-4-4-4 rep Compare to: 22/08/2022 (sets of 2)

WOD Run 400m 50 Air squat 4 rounds (18 minute cap) OR In teams of 2; Run 400m (together) 50 Synchro Air squat 4 rounds (18 minute cap) *Air squats are synchronised at the bottom. Compare to: 02/04/2022

WOD Run 800m 3 minutes rest (3 rounds) *Record time for each 800m run. Compare to: 16/05/2022

WOD Power Snatch 4-4-4 rep (7 minutes) Hang Power Snatch 3-3-3 rep (7 minutes) Hang Squat Snatch 2-2-2 rep (7 minutes) Squat Snatch 1-1-1 rep (7 minutes)

WOD Back Squat 2-3-5-10-2-3-5-10 rep  

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 and 25/07/2022

WOD ‘THE CHIEF’ 3 minute AMRAP; 3 Power Clean (60/42.5) 6 Push-Up 9 Air Squat Rest 1 minute 5 rounds (20 minutes) Compare to: 11/12/2021

WOD Deadlift 5-5-5-5-5 rep Compare to: 11/04/2022

WOD P1: Front Squat (60/40) P2: Bar hang *switch every time your partner comes off the pull up bar. 4 min Max reps 2 min Rest P1: Power Clean & Jerk P2: Plank *switch every time your partner stops their plank. 4 min Max reps 2 min Rest P1: Burpees (under pull-up bar) P2: Overhead