WOD
Saturday
400 metre hill runs
Friday
Front squat 5 x 5
Bench press 5 x 5
Bent over row 5 x 5
Thursday
Rest day – catch up on some sleep
Wednesday
4 rounds for time:
10 x Power clean 55/35kg
200 Metre run
Tuesday
2 mins max push-ups
2mins max sit-ups
2 x 800 metre run
Monday
3 rounds for time:
10 snatches
20 box jumps
20 sit-ups
Saturday
8 x 100 metre sprint
followed by a Military circuit of:
Med ball throws, Hammer tyre, Shuttle sprints, Sit-outs
Wednesday
21/15/9
Squats
Pull-ups
100 metre run between rounds
Saturday
-8 x 400metre run
-Core conditioning
Friday
3 rounds of:
30 Pull-ups
30 Sit-ups
1km run
