131117-191117

Monday 13

Kipping Pull Ups Tekkers

 

AMRAP10

Pull Ups x 10

DU/SU x 50/150

 

Tuesday 14

Snatch

5 min to find heavy 3 reps then

3-3-3-3-3

 

5 Rounds

OH Squat x 5 65/45kg

DB Snatch x 10 25/17.5kg

Bike/Row/Ski x 20 Cal

 

Wednesday 15

Split Jerks

5-5-5-5-5

 

Fight Gone Bad x3

1min each exercise

As soon as the minute is up go straight onto the next exercise.

Once all 5 exercises have been completed 1 min rest

Score is total points over the 3 rounds (1 point = 1 rep/cal)

Wall Balls 9/7KG

Power Clean 40/30kg

Box Jumps 24/20″

Push Press 40/30kg

Row for Cals

 

Thursday 16

Penlay Rows

8-8-8-8-8

 

15-12-9-6-3

HSPU

KBS 32/24kg

 

Friday 17

Muscle Up Tekkers

 

AMRAP10

Ring Muscle Ups x3

Burpee x3

TTB x3

*Add a rep each round

 

Saturday 18

Coaches WOD
Sunday 19

REST DAY

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