Monday
WOD 1
Front Squats
8 – 8 – 8 – 8
WOD 2
4 Rounds For Time
15 Cal row/ski/bike
20 Box Jumps 24/20″
Tuesday
WOD 1
Bench Press
6 – 6 – 6 – 6 – 6
WOD 2
AMRAP 12
50 DU
25 Sit Ups
10 STOH 50/35kg
Wednesday
WOD 1
Squat Snatch
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
WOD 2
AMRAP 15
20 OH Squats
500m Row/Ski or Bike 1100m
10 Ring Dips
Thursday
Rebs Birthday WOD
Filthy Fifty
For Time
50 Box Jumps 24/20″
50 Jumping Pull Ups
50 KB Swings 16/12kg
50 Walking Lunges
50 Knees To Elbow
50 Push Press 20/15kg
50 Supermans
50 Wall Balls 9/7kg
50 Burpees
50 Double Unders
30min Time Cap
Friday
Hero WOD
Baz
AMRAP 30
30 Double Unders
8 Squat Cleans 70/45kg
11 Hand Release Push Ups
Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on 30th August 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
Saturday
1871 THROWDOWN
Sunday
REST DAY