15-Jan WOD

WOD: 1

5 Rounds of -

10x Standing Row 27.5kg

10x PU

10x Upright Row 25kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 25kg

40sec Bike Sprints(L10)

Time: <12’

 

3 Rounds of –

10x Back Raise

10x 2F Glute Act.

10x Sit Up

HFS

 

Stretch

 

 

13-Jan WOD

WOD1:

5 Rounds of –

10x Squat 57.5kg

10x Prone Leg Curl 36kg

Time:

WOD2:

4 Rounds of –

10+10 Power Bag Lunges 10kg

10x Box Jumps

15x Air Squats

Time:

WOD3:

10min

30sec Row Sprint

30sec Row

Stretch

12-Jan WOD

WOD: 1

5 Rounds of -

10x Standing Row 27.5kg

10x PU

10x Upright Row 22.5kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 25kg

40sec Bike Sprints(L10)

Time: <12’

3 Rounds of –

10x Back Raise

10x 2F Glute Act.

10x Sit Up

HFS

Stretch

8-Jan WOD

WOD: 1

5 Rounds of -

10x Standing Row 27.5kg

10x PU

10x Upright Row 22.5kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 25kg

40sec Bike Sprints(L10)

Time: <12’

6-Jan WOD

WOD1:

5 Rounds of –

10x Squat 57.5kg

10x Prone Leg Curl 36kg

Time:

WOD2:

4 Rounds of –

10+10 Power Bag Lunges 10kg

10x Box Jumps

15x Air Squats

Time:

WOD3:

10min

30sec Row Sprint

30sec Row

5-Jan WOD

WOD: 1

5 Rounds of -

10x Standing Row 27.5kg

10x PU

10x Upright Row 22.5kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 25kg

40sec Bike Sprints(L10)

Time: <12’