Full week Feb 17th


MONDAY

WOD 1 Back squat 10 at 65% 8 at 70% 8 at 75% 8 at 80% WOD 2 Every 4:00 x 4 225/250m Row 10 Front squat 45/70kg - Slowest round = score

TUESDAY

WOD 1 EMOM x 10:00 3 Power clean + Jerk 5:00 Build, 5:00 across WOD 2 AMRAP 20:00 1:00 on, 1:00 off x 10 10 Power snatch 30/42.5kg 10 Bar facing burpee 30 Double under

WEDNESDAY

WOD 1 5 Sets 5 Ring or bar strict pull up 12 Top down Lseated DB strict press 6/side WOD 2 For total reps 4 Rounds 1:00 Chest to bar pull ups 1:00 Bike erg cals 1:00 DB step ups 20" 15/22.5kg 2:00 Rest

THURSDAY

WOD 1 EMOM x 10:00 1) 5 Deadlifts with neutral grip 60-70% 2) 3 Tall box jump WOD 2 AMRAP 4:00 x 3 - For total cals 12-9-6 Box jump 20/24" Hang power clean 35/50kg AMRAP cal row in remaining time (3:00 Rest)

FRIDAY WOD 1 EMOM x 12:00 1) 5 Strict press 31X1 2) 5 DB front squat 31X1 3) 5 Feet elevated ring row 31X1 WOD 2 Vic's Bday WOD 15:00 AMRAP in pairs 74 Wall balls 6/9kg 46 Toes to bar 21 Sync Burpees 46 Pull ups 74 Double unders


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The Panic Gym

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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