19-Aug WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

6 Rounds of -

8x TRX PU

8x TRX BWR

8x 20kg DB squat

30sec Rest

19-Aug WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

6 Rounds of -

8x TRX PU

8x TRX BWR

8x 20kg DB squat

30sec Rest

15-Aug WOD

1k Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (85kg)

Wide 3x5 (75kg)

Narrow 3x5 (40kg)

BO Row 4x6 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

RC 3x6 (20kg)

Lat Pull Down 3x6 (55kg)

Rope Pull Down 3x6 (35kg)

Stretch

11-Aug WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

5 Rounds of -

300m Run

5x DB HPC (17.5kgs)

Time: 10’18

Stretch

7-Aug BJJ

Tutrle sweep, harness, figure four leg and get hooks in.

7-Aug WOD

2k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

Seated DB Press 5x5 (20kg)

SLDL 3x5/5 (10kg)

1K Row

Stretch