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Workout of the Day
Monday 7th October

Fitness

WOD 1

AMRAP 12 (skill)

10 x 10s Negative Push Ups

1 Length Bear Crawl

WOD2

“The Dirty 30”

30 Box Jumps 24/20”

30 Jumping Pull Ups

30 Kettlebell Swings 16/12KG

30 Lunges

30 Knees-to-Elbows

30 Push Presses 20/15KG

30 Back Extensions

30 Wall Ball Shots 7/5KG

30 Burpees

60 SU

Performance

WOD 1

AMRAP 12 (skill)

10 Kipping Handstand Push Ups

5m Handstand Walk

WOD 2

“The Dirty Thirty PX”

30 Box Jumps 24/20”

30 Pull Ups

30 Kettlebell Swings 24/16KG

30 Lunges

30 TTB

30 Push Presses 30/20KG

30 Back Extensions

30 Wall Ball Shots 9/7KG

30 Burpees

30 Double-Unders

20min T.C.