STRENGTH
Front Squat
5,3,2,2,1,1,1
WORKOUT
Not For time
4x Rounds
Max Strict Pull Ups
Max Ring Dip
30sec Air Bike Sprint
Tuesday
Monday
Friday
Thursday
Wednesday
Tuesday
DUMBBELL WOD
Dumbbell Man Makers : 4-6-12-6-4, every 3 mins
Go every 3 mins:
4 Dumbbell Man Makers, pick load
6 Dumbbell Man Makers, pick load
12 Dumbbell Man Makers, pick load
6 Dumbbell Man Makers, pick load
4 Dumbbell Man Makers, pick load
NO EQUIPMENT WOD
Every 3 mins complete
Go every 3 mins:
Run 100 m
Run 200 m
Run 400 m
Run 200 m
Run 100 m
Monday
Friday
Wednesday
Tuesday
At HOME WORKOUT
15min AMRAP
2,4,6,8,10…… adding two reps each round
Push Ups
Sit Ups
Lunge (each Leg)
Monday
Friday
Wednesday
Richies WOD
“A) 10 mins to build to a heavy snatch single (Richie was a fantastic weightlifter, with the snatch being his best lift, so we had to include that!)
B) 30 min AMRAP:
30 burpees over bar
9 clean and jerks
19 chest to bar pull-ups
88 air squats
30 min AMRAP as he passed away at 30 years old, and his date of birth was 30th of September, 1988 (30/9/1988).
