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Friday WOD

Due to a couple of rowers being down we have a Change of plans on the "Jackie" folks, sorry about that if you were looking forward to it :( But I have written a nice Core/Cardio blast for you so I hope you enjoy it :) Happy Friday!!!!
Core Strength:
:30 plank,
:30 Hollow Rocks,
:30 L-sit Holds, 3rd.
WOD:
15 Burpees,
20 Sit-ups,
25 Double Unders,
5rds.

Thursday WOD

Strength:
Clean & Jerks 1-1-1-1-1-1-1

Wednesday WOD

16min. AMRAP:
20 KB Swings, 53/35
10 OH Squats, 95/65
250m. Run

Friday WOD

400m. Walking Lunges

Wednesday WOD

"Kelly"
400m. Run,
30 Box Jumps,
30 Wall Balls,
5rds

Tuesday WOD

16 min. AMRAP of:
12 Med Ball Cleans, 20/14
12 Toes To Bar
12 KB Swings, 53/35
250m Run

Wednesday WOD

12 Box Jumps, 24/20
18 Double Unders,
30 V Sit-ups,
400m. Run,
5rds.

Friday WOD

Part A: 5min AMRAP of 12 KB Snatch 53/35, 30 Double Unders,
Part B: 3rds. 9 Thrusters 95/65, 9 Burpee Box Jump Over 24/20,
Cash out: 100m. Farmers Carry 53/35

Thursday WOD

Strength: Clean&jerks 3-3-3-3-3,
Then, Squat Cleans and Split Jerks 3-3-3-3-3

Wednesday WOD

21-18-15-12-9-6-3
Burpees,
Box Jumps 24/20

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