WOD – Thursday 21 May 2020


Warm up: FULL BODY SIMPLE WARM UP
3 Rounds
5 Reps Toe Touches
5 Reps Bootstrappers
5 Reps Inch Worms
Spiderman + Twist + Push Up

DUMBELL/BARBELL WARM UP
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Shoulder Presses
5 Bent over rows
5 Hang squat cleans
5 Squat cleans

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds:
    (Every Round is Exactly 3 Mins)
    Run 200 Meters
    10 Burpees
    Max Reverse burpees

    *No Rest Between Rounds

  • WORKOUT OF THE DAY – KB/DB:
    5 Rounds:
    (Every Round is Exactly 3 Mins)
    Run 200 Meters
    10 Burpees
    Max DB/KB Clean and Jerks

    *No Rest Between Rounds

  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds:
    (Every Round is Exactly 3 Mins)
    Run 200 Meters
    10 Burpees
    Max Barbell Clean and Jerks 40/30kg

    *No Rest Between Rounds