18/12/17-24/12/17

Monday 18

Strict Pull Ups

3-3-3-3-3-3-3

AMRAP20 – in pairs

20 push press 20/15kg

20 burpee pull ups

20 med ball cleans 9/7kg

 

Tuesday 19

Sumo Deadlift

10-7-5-3-5-7-AMAP

For Time:

22-18-16-12-8-4

DB alt snatch 20/15kg

Cal row

 

Wednesday 20

For Time:

50 thrusters 40/30kg

40 pull ups

30 KB swing 32/20kg

20 toes to bar

10 handstand push ups

 

Thursday 21

Ring Dips

3-3-3-3-3-3-3

AMRAP10

1 Clean 60/40kg

1 ring dip

Add 1 rep each round

 

Friday 22

OH Squat

10-10-10-10

EMOM15

Min 1 – Box Jumps 24″/20″

Min 2 – Wall balls 9/7kg

Min 3 – Single arm DB overhead lunge 15/10kg

*score = total reps

 

Saturday 23

Coaches WOD

Sunday 24

REST DAY

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