Monday 22

Handstand Tekkers

For Time:

10 single leg squats

10 handstand shoulder tap or 1 wall walk

20 single leg squats

20 handstand shoulder tap or 2 wall walk

30 single leg squats

30 handstand shoulder tap or 3 wall walk

40 single leg squats

40 handstand shoulder tap or 4 wall walk


Tuesday 23

Negative pull ups (5secs)


For Time:


Pull ups

Wall balls 9/7kg


Wednesday 24

Squat cleans



20 med ball cleans 12/9kg

60 DU/180 SU


Thursday 25

Push Jerk


In 25mins, complete 5rds of:

Row 50sec, rest 10sec

Row 40sec, rest 20sec

Row 30sec, rest 30sec

Row 20sec, rest 40sec

Row 10sec, rest 50sec

Score = total distance


Friday 26

Rope climb tekkers


2 length farmers carry 32/24kg (each hand)

2 rope climbs

3 ring muscle up

4 handstand push ups


Saturday 27

Coaches WOD


Sunday 28


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