Strength

Every 90 secs for 12mins
5 Strict Pull ups +5 Strict HSPU

WOD

10 Rounds
10 Sit ups
8 Thrusters 95/65
5 C2B Pull ups
 


As promised, here are some HOME WODS ideas for your time away from the gym during our Holiday closures, brought to you by Coach Sarah. Thank you, Sarah, for always thinking of great ways to suffer!!!

1.
As many reps as possible in 20 minutes:
10 Pushups
15 Squats
20 Situps
1 Run around the block

2.
Minutes 0–10:
Air squats in multiples of 3 (3 the first minute, 6 the second, 9 the third, etc.)
Minutes 11 - 20:
Sit-ups in multiples of 2 (2 the first minute, 4 the second, 6 the third, etc.)
Minutes 21 – 30:
Burpees and pushups in multiples of 1 (1 the first minute, 2 the second, etc.)

3.
Do 10 burpees
Walk across the room and back
Do 9 burpees
Walk across the room and back
Do 8 burpees
Walk across the room and back
Do 7 burpees
Walk across the room and back
Do 6 burpees
Walk across the room and back
Do 5 burpees
Walk across the room and back
Do 4 burpees
Walk across the room and back
Do 3 burpees
Walk across the room and back
Do 2 burpees
Walk across the room and back
Do 1 burpee

4.
Four rounds:
Min 1: 100m run down the street
Min 2: 10-15 Pushups
Min 3: 20-25 Air Squats
Min 4: 7-10 Burpees
Min 5: Rest

5.
As fast as possible, do:
21 Burpees
21 Air Squats
21 Handstand Pushups (or Hand-release Pushups)
15 Burpees
15 Air Squats
15 Handstand Pushups (or Hand-release Pushups)
9 Burpees
9 Air Squats
9 Handstand Pushups (or Hand-release Pushups)
6 Burpees
6 Air Squats
6 Handstand Pushups (or Hand-release Pushups)
3 Burpees
3 Air Squats
3 Handstand Pushups (or Hand-release Pushups)

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