30-Oct WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4x25 PUs

5 rounds of -

5x 60kg Deadlift 

20x PUs

4x25 PUs

23-Oct WOD

7k Walk

3 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

3 Rounds of -

25 PUs plus 10 of 

X Body Weight Row

X 12.5kg BC

22-Oct WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

20min Spin

18-Oct WOD

Lower back/hip mobility 

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

17-Oct WOD

Lower back/hip mobility 

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

5k Astro

14-Oct WOD

3 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

3 Rounds of -

25 PUs plus 10 of 

X Body Weight Row

X 12.5kg BC

13-Oct WOD

Lower back/hip mobility 

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

5k Astro

12-Oct WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x Squats

20x PUs

5x10 BB Press

11-Oct Walk

6k 

10-Oct WOD

Lower back/hip mobility 

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

5k Astro

8-Oct WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

6-Oct WOD

Lower back/hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

5k Astro

2-Oct Walk

8k

30-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs