Workout of the Day (W.O.D)

WOD ‘AMANDA’ Muscle-up Squat Snatch (60/42.5) 9-7-5 rep Compare to: 19/03/2021

WOD Deadlift 2-2-2-2-2-2-2 rep Compare to: 12/07/2022 (sets of 1); 25/05/2022 (sets of 3)

WOD Row 1000m 30 Dumbbell Push Jerk (22.5/15) Row 750m 20 Dumbbell Push Jerk Row 500m 10 Dumbbell Push Jerk (20 minute cap)

WOD ‘ANGIE’ 100 Pull-up 100 Push-up 100 Sit-up 100 Squat (25 minute cap) *Complete all reps of each exercise before moving to the next. Compare to: 03/04/2021

WOD Every 3 minutes; 10/8 calorie Assault Bike (10 rounds) *Each round for time. Record your slowest round. *Row 12/10 calories.

WOD Front Squat 5-5-5-5-5 rep Compare to: 01/03/2022

WOD ‘J.T.’ Handstand push-up Ring dip Push-up 21-15-9 rep Compare to: 09/06/2021  

WOD ‘Joe Mills 20/20 Workout’ 1 Snatch every minute; Min 1-5 = 1 rep at 70% 1RM Min 6-10 = 1 rep at 70% 1RM +5 kg Min 11-15 = 1 rep at 70% 1RM +7.5 kg Min 16-20 = 1 rep Heavy single (20 minutes) Compare to: 08/04/2022

WOD ‘NANCY’ 400m Run 15 Overhead Squat (42.5/30) 5 rounds (18 minute cap) Compare to: 30/04/2021

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