OV Squats

W.O.D

Diane

21/15/9

Deadlift @ 100

H.S.P.U

Push Press 5 5 5 5 5 5

W.O.D

Tabata Squats

Deadlift

5-5-5-3-3-3

W.O.D 3 rounds for time

400m run

10 Kb clean and press

10 Lunges with the KB

10 Box step ups with the Kb

Back Squats

5-5-5-3-3-3

W.O.D.    3 rounds for time

20 Kb swings

20 Push ups ( first round alligator, second – diamond, third- regular)

20 Kte

Weighted  Pull ups 3 X5

Weigthed Dips         3X5

W.O.D.

6  - 150m sprints with a 2 min rest between

OH Squat

5 5 5 5 5 5

W.O.D

4 rounds for time

10 Db Clusters

15 Box jumps (1/4 squat, pause, jump)

Loving competition is part of the reason a lot of people come to train at Gravity and while its not a requisite it definitely shows up in the wods’ My job of course is to ensure that clients still show proper technique while under physical and mental stress, and try to give them room to bring a little bit of their individual style.

Eat Well, Train well, Live well

Kevin

Cheers to Ross and Darrell for the photo

Clean 5 5 5 5 5

W.O.D.

AMRAP

4 pullups

8 Kb swings

12 Squats with light Kb

Strength

Back Squat 5 5 5 5 5 or 5 5 5 3 3 3 depending on proficiency here

W.O.D.

Tag team

P1 200m run with loaded wheelbarrrow

P2 Tire flip and jump through till P1 returns.

STRENGTH

Kb floor press

5 5 5 5 5 – (5 each hand  1 set)

W.O.D.

10 Kb swings, 1 Burpee

9 Kb swings, 2 Burpees

etc