15/01/18-21/01/18

Monday 15

OH Squat

3-3-3-3-3

E3MO3M21

10 deadlift 60/40kg

10 OH Squat 60/40kg

Tuesday 16

EMOM7

3 ring dips

‘Elizabeth’

21-15-9

Cleans 60/40kg

Ring Dips

Wednesday 17

Bar Shoulder to Overhead

12-9-6-3-1

AMRAP12

10 cal air bike

10 DB STOH 20/15kg x2

10 T2B

*add 10 to each movement, each round

Thursday 18

Dirty 30′ for time:

30 Box Jumps 24″/20″

30 Jumping Pull Ups

30 KB Swing 16/12″

30 Walking Lunges

30 knees to elbow

30 push press 20/15kg

30 back extensions

30 wall balls 9/7kg

30 burpees

30 double unders/90 single unders

Friday 19

Ring Muscle Up Tekkers

AFAP

Cal row 12-12-12

HSPU 9-8-7

Ring MU 6-5-4

Rope climbs 3-2-1

*complete first round of all movements before continuing

Saturday 20

Coaches WOD

Sunday 21

REST DAY

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s