25-Apr WOD

3 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

24-Apr WOD

Stretch

Astro 5k

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x13 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

23-Apr WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

4 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

4 Rounds of -

25 PUs plus 10 of 

X Body Weight Row

X 12.5kg BC

22-Apr WOD

Lower back & hip mobility

5 Rounds of -

10x Band Dislocate

10x Band Pullaparts

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x 60kg Deadlift

BC BB 5x10

20-Apr WOD

3 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

Astro 5k

18-Apr WOD

5 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

10x 16kg KB Swing

17-Apr Astro

5k

15-Apr Hike carrauntoohil

13.2k Hike 

carrauntoohil

2.05 up 3.55 total time 

13-Apr 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

4 rounds of -

25x PUs

10x squats 

11-Apr 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

4 rounds of -

25x PUs

10x squats 

8-Apr WOD

5 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swing

BC/HC 7kg DBs 5x10/10

7-Apr Hike

Slieve Foy

9.64k

6-Apr WOD

3 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

4-Apr WOD

5 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x 50kg Deadlift

10 rounds of -

10x Squats

10x PUs

3-Apr Astro

Stretch 

5k

2-Apr WOD

5 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

10x 16kg KB Swing

BB Complex 3x5 plus OH Press 3x10

16k Walk

31-Mar WOD

3 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

10min Spin

30-Mar WOD

Stretch

Astro 5k

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

29-Mar WOD

5 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

20min Spin