Thursday WOD – Don’t Fail

26 Mar

A) Warm Up

400m Run

Then 2 Rounds of 

Lunges 25 mtrs

Push Ups x 10

Bear Crawl 25 mtrs

Squat Jumps x 10


KB Ankle Mobility / Barbell Smash Calfs

B) Explosive Power 

Max. Height Box Jump from standing (safely) in 15 Mins

C) Strength

Barbell/KB Walking Lunges – 3 x 8 (E/L)


Decline Ring Row – 3 x 10


3 Rounds for time

10 Front Squat 60/40kg

8 Power Cleans 60/40kg

6 Shoulder to Overhead 60/40kg

400 m Run

E) Power Hour

Work for 20 mins on your Snatch From Blocks

Work for 20 mins on Clean From Blocks


Muscle Up x 3

Toes 2 Bar x 12

7 Rounds for time

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