Monday 14th October

October 13th 2019 BY Debbie Hezlewood NO COMMENTS

20.1 / Alt WOD

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Sunday 13th October

October 12th 2019 BY Debbie Hezlewood NO COMMENTS

A) 18 min, 6 sets 3 x 2 split jerk, 1s hold dip Then 3 x 1 split jerk ss 5 Pendlay rows B) 18 min paired AMRAP 10 Sandbag get ups 20 Sandbag cleans 30 burpee over sandbag 60 DUs / SUs C) Lower back foam roll

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Saturday 12th October

October 11th 2019 BY Debbie Hezlewood NO COMMENTS

20.1

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Friday 11th October

October 10th 2019 BY Debbie Hezlewood NO COMMENTS

A) 24 min EMOM 6 rounds i) 16 wall balls 9/6 6/3 ii) 12 10 8 burpees iii) 14 DB snatch 22.5/15 15/10 7.5/5 iii) Max cal erg Hit each erg twice and score your cals B) 4 min Tabata hollow hold C) Lower body rotation and cobra stretches

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Thursday 10th October

October 9th 2019 BY Debbie Hezlewood NO COMMENTS

A) 12 min, 6 sets E2MOM 1 power clean + 1 hang squat clean A) 16 min AMRAP 3 Wall walks 6 Sandbag squats 12 Box jumps C) Couch stretch

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Wednesday 9th October

October 8th 2019 BY Debbie Hezlewood NO COMMENTS

A) 5 sets, 18 min Pull-up and dip progressions B) 12 min 30, 20, 10 DB clean and jerk 22.5/15 15/10 7.5/5 (Swap every 5) TTB / K2E / Hanging knee raise 400m run between rounds and at the end C) Ring shoulder stretches

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Tuesday 8th October

October 7th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 5 sets 3 power snatch, 2s pause at the knee B) 13 min, 5 rounds 5 KB SDHP 7 AKBS 9 Goblet squats 32/24 20/16 12/8 11 Pull-ups / jumping / ring rows C) Lower body rotation stretch

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Monday 7th October

October 6th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 5 sets 6 Back squat B) 15 min 20, 15, 10, 5, 10, 15, 20 Plate OH lunge 20/15 15/10 10/5 Push ups / elevated hands on box 30s hollow hold between each round, hold your plate above your chest if you can C) Couch stretch

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Sunday 6th October

October 5th 2019 BY Debbie Hezlewood NO COMMENTS

A) 38 min running clock 8 min EMOM 3 power clean @ 70% or guide weights 80/60 50/35 30/20 3 bar over burpees 2 min rest 8 min EMOM 3 power snatch @ 70% or 60/40 40/30 20/15 3 BMU / C2B pull-ups / pull-ups / 6 jumping pull-ups 2 min rest 8 min EMOM […]

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Saturday 5th October

October 4th 2019 BY Debbie Hezlewood NO COMMENTS

A) 12 min, 4 sets 6 push press ss 8-12 ring rows Feet on box Straps vertical Straps angled B) 25 min Every 5 min complete 30/20 cal In remaining time max number of YG/IG full rounds: 5 Sandbag squats 10m sandbag carry 5 Sandbag squats 10m sandbag carry C) Lower back foam roll

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