EMOM 10 Minutes

1 Clean Pull

1 Clean

1 Jerk

Then…….

500m Row or Ski

5 Clean and Jerk 155/103

400m Row or Ski

4 Clean and Jerk 185/113

300m Row or Ski

3 Clean and Jerk 205/133

200m Row or Ski

2 Clean and Jerk 215/143

100m Row or Ski

1 Clean and Jerk 225/153

 

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Virtual WOD: 6am and 12 Noon

a. Lying Lat Pullover 3 x 10-15

b. Front Raise to Lateral Raise 3 x 10-15

c. Supermen 3 x 20 with a 2 second pause

Then…….

AMRAP 15 Minutes

20 Cyclist Squats (add weight if advanced)

20 Side Plank Raises

20 DB Hang Squat Clean

20 Stiff Leg Deadlifts

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Fit4ALL with Jenny at 9am!

500m Row

500m Run

400m Row

400m Run

300m Row

300m Run

200m Row

200m Run

100m Row

100m Run

Then…….

3 Rounds

20 Turkish Sit Ups (light)

30 Bicycle Crunches

40 Supermen