111217-171217

Monday 11

Hang Clean

8-8-8-8-8

AMRAP3 x4

3 Power Cleans  60/40kg

6 Push Ups

9 Air Squat

1min Rest

Tuesday 12

Rope Climb Tekkers

3rds for time:

800m row/ski

3 rope climbs

20 DB walking lunges  15/10kg x2

Wednesday 13

Push Press

10-10-10-10-10

In Pairs, for time:

100 Push Press  35/25kg

100 KB swing  24/16kg

100 Pull Ups

100 cal row/ski

*1 work, 1 rest – split reps/cals evenly

Thursday 14

Back Squat

3-3-3-3-3

Tabata:

  1. Back squat  40/20kg
  2. Box jumps  24″/20″
  3. BB lunges  40/20kg
  4. Hollow Hold

Friday 15

Muscle Up Tekkers

EMOM20:

Min 1 – 3 muscle ups

Min 2 – 5 lengths farmers carry  32/20kg

Min 3 – 10 handstand push ups

Min 4 – 15 wall balls  9/7kg

Saturday 16

Coaches WOD

Sunday 17

REST DAY

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