05/02/18-11/02/18

Monday 05

Push Jerk

10-7-5-3-1

For Time:

21-15-9

Front Squat @ 82.5/60kg

Ring Dips

Tuesday 06

Deadlift

5-5-5-5-5

EMOM21

Min1: 8 Deadlift 90/65kg

Min2: 15 Wall Ball 9/7kg

Min3: 10 Hang DB Snatch 22.5/15kg

Wednesday 07

Handstand Tekekers

5 Rounds For Time

5 HSPU

10 Burpees

15 Lengths Pinch Grip Plate Run

Thursday 08

Bear Complex

7-7-7-7-7

For Time

100 DU check in

50 Box Jumps

40 KB swings 24/16kg

30 Burpees

20 Wall Balls 9/7kg

10 C2B Pull Ups

100 DU Check out

Friday 09

Open WOD 18.3

Saturday 10

Muscle Up Tekkers

For Time

10-1 Ring Muscle Ups

*Complete following in between each round

20 KB swings 24/16kg

10 DB Thrusters 15/10kg

5 Deadlifts 120/80kg

Sunday 11

REST DAY

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