041217-101217

Monday 04

E5MO5M35

0min 30 Burpess

5min 30 Box Jumps 24″/20″

10min 30 Wall Balls 9/7kg

15min 30 Burpees

20min 30 Box Jumps

25min 30 Wall Balls

30min 15 Burpess / 15 Box Jumps / 15 Wall Balls

In remaining time run

Score = how many lengths you do

Tuesday 05

OH Squat

5-5-5-5-5

4 Rounds

In 3 mins

2 rounds

10 x OH Squats 60/40kg

10 x C2B Pull Ups

Rest in remaining time

*if completed 2 full rounds add 2 reps

Wednesday 06

DU Tekkers

Annie

50-40-30-20-10

DU / Sit ups

*Tripple reps for SU

Thursday 07

Handstand Tekkers

5 Rounds

5 x HSPU

10 x Burpees

250m ski/row

Friday 08

SUMO DLHP

10-10-10-10-10

AMRAP12

3 x SUMO DLHP 60/40kg

3 x TTB

*add 3 reps each round until end of the 12mins

Saturday 09

Coach’s WOD

Sunday 10

REST DAY

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