3-Mar 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 4x5 (85kg)

Wide 3x5 (75kg)

Narrow 3x8 (50kg)

BO Row 3x5 (55kg)

BO DB Row 3x5/5 (37.5kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

Tri Ext 4x6/6 12.5kg

RC 3x10 (20kg)

30-Mar WOD

1k Row

WU:

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunches

HFS

Stretch

WOD:

3 Rounds of -

5x Slow Chin Up

10x Dips

Bike

5 Min Warm Up

15x 20 sec sprint / 40 sec turning over

5 Min Warm Down

Arm finisher…

25-Mar Night Hike

Night Hike for DW Mountain Rescue.

Distance - 21.05k
Time - 4:40

24-Mar 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 4x5 (80kg)

Wide 3x5 (70kg)

Narrow 3x8 (45kg)

BO Row 3x5 (50kg, 55kgx2)

BO DB Row 3x5/5 (37.5kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

Tri Ext 4x6/6 10kg

RC 3x5 (20kg)

23-Mar WOD

1k Row

1k Run

WU:

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

Assault Bike

5x rounds of 40 ticking over/20sec work

5x rounds of 50 ticking over/10sec work

Arm finisher….

22-Mar WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 12.5kg

10x BB Upright Row 25kg

WOD2 -

4 Rounds of

10x BB Press 27.5kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 5kg

1k Row

21-Mar WOD

1k Row
WU:
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunches

HFS

Stretch

Bike
5 Min Warm Up
10x 20 sec sprint / 40 sec turning over
5 Min Warm Down


WOD:
3 Rounds of -
5x Slow Chin Up
10x Dips

5 Rounds of -
5x Leg Press (99kg)
5x Leg Curl (41kg)

7x5 Leg Ext (35kg-40kg-45kg(x5))

20-Mar WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunches

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 20kg

10x Hammer Curls 12kg

WOD 2:

3 Rounds of -

10x DB Bench Press 25g

10x BB Curl 25kg

10x DP Pullover 22.5kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

Lat Pull Down 50kg

Bicep Curls 7.5kg

15-Mar WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 12.5kg

10x BB Upright Row 25kg

WOD2 -

4 Rounds of

10x BB Press 25kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 5kg

Cable Frontal Raise 5kg