201117-261117

Monday 20

Fot Time

10-1

HSPU

After each set complete:

30 DU/90SU

30 Ball slams 9/5kg

30 KB swings 24/16kg

 

Tuesday 21

Deadlift

12-9-6-3-1

 

EMOM20

1 Deadlift

1 Bar Facing Burpee

*Add 1 rep each round

 

Wednesday 22

Ring Dips

1-15

*Stay at reps unbroken until end of time

 

12-6-3

Squat Clean 60/40kg

Ring dips

3 min rest

3-6-12

Wall balls 9/7kg

Push ups

2 min rest

Bike/Ski

Max cals in remaining time

*21 min TC

 

Thursday 23

DU Tekkers

 

AMRAP10

250m Row

5 Snatch 50/30kg

25 DU / 75 SU

 

Friday 24

Thrusters

5-5-5-5-5

 

EMOM10

5 Thrsuters 42.5/30kg

Remaining time run

 

Saturday 25

Coaches WOD

 

Sunday 26

REST DAY

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