01/01/18-07/01/18

Monday 01

New Year’s Day – no session or open gym

 

Tuesday 02

For Time:

30 strict pull ups

20 cal row

10 deadlift 150/100kg

10 handstand push ups

20 ring dips

30 burpees

 

Wednesday 03

Toes to bar

10-10-10-10-10

4rds of:

50 double unders

20 push ups

15 toes to bar

 

Thursday 04

Back Squat

10-7-5-3rm

AMRAP3

21 box jumps 24″/20″

21 wall balls 9/7kg

2min rest

AMRAP3

15 box jumps 24″/20″

15 wall balls 9/7kg

2min rest

AMRAP3

12 box jumps 24″/20″

12 wall balls 9/7kg

*score = total reps

 

Friday 05

Handstand tekkers

5rds of:

1 length bear crawl

1 length broad Jumps

*every 5 broad Jumps, perform 3 burpees

 

Saturday 06

Coaches WOD

 

Sunday 07

REST DAY

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