14-Oct WOD

1k Row

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Deadlift 5x3 (110kg)

1k Row

Stretch

 

13-Oct WOD

1k Row

1.25k Run

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Seated DB Press 3x5 (20kg)

Squat 3RM (85kg)

Stretch

12-Oct Run

7-Oct WOD

1k Row

1.25k Run

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Front Squat 3RM (70kg)

Stretch

6-Oct WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (82.5kg)

Wide 3x5 (72.5kg)

Narrow 3x5 (37.5kg)

BO Row 4x6 (50kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

 

Lat Pull Down 3x6 (55kg)

Rope Pull Down 3x8 (25kg)

Stretch

 

4-Oct Run

2-Oct 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

 

SWOD:

Deadlift 3x5 (110kg)

 

WOD:

5 Rounds of Barbell Complex –

1x PC

2x HPC

3x Front Squat

3x Press

30sec Rest

 

Stretch