31-May WOD

1K Row

1k Rum(3’48)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 17.5kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 25g

10x BB Curl 20kg

10x DP Pullover 20kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

BW Row

Bicep Curls 6kg

27-May WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 10kg

10x BB Upright Row 25kg

WOD2 -

4 Rounds of

10x BB Press 25kg

10x BO Lat Raise 5kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 5kg

Cable Frontal Raise 5kg

26-May WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1:

5 Rounds of - 

5x Leg Press 112kg

5x Prone Leg Curl 45kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

3 Rounds of -  

10/10x Walking BD Lunges 10kg

10x 25kg Leg Press

Stretch

25-May WOD

1K Row

1k Rum(4’02)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 17.5kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 22.5g

10x BB Curl 20kg

10x DP Pullover 20kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

Lat pull down 45kg

Bicep Curls 7.5kg

6-May 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 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (55kg)

 

BO Row 3x5 (45kg)

BO DB Row 3x5/5 (35kg)

BC 3x5 (20kg)

HC 3x5 (20kg)

RC 3x5 (25kg)

3x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

3x8 (10kg) Tri Ext

5-May WOD

500m Row
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1: 

5 Rounds of -  

5x Leg Press 110kg

5x Prone Leg Curl 45kg

WOD2:

4 Rounds of -  

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

10/10x Walking BD Lunges 10kg

Stretch

4-May WOD

1K Row

1k Rum(3'45)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 17.5kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 25g

10x BB Curl 20kg

10x DP Pullover 20kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

BW Row

Bicep Curls 7.5kg

3-May WOD

1k Row
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

4 Rounds of - 15/12/10/15

15kg PB Squat

8kg DB Press

Box Jumps

Push Ups

400m Sprint

25kg Cable Pulldown

For time..... 

1k Row