23/04/18 – 29/04/18

Monday 23

WOD

For Time

50 – 40 – 30 – 20 – 10

Wall balls 9/7kg

Cal Row

Ab mat sit ups

*30min TC

 

Tuesday 24

WOD 1

Squat Cleans

3 – 3 – 3 – 3 – 3

 

WOD 2

EMOM10

5 Power Cleans @ 50/35kg

Max burpees remaining time

* Score = total burpees completed

 

Wednesday 25

WOD 1

EMOM10

2 Rope Climbs

 

WOD 2

AMRAP12

6 CTB

10 DB Snatch @ 22.5/15kg

12 Cal Row

 

Thursday 25

WOD 1

Front Squat

10 – 10 – 10 – 10 – 10

 

WOD 2

AMRAP7

10 Thrusters @ 42.5/30kg

10 Box Jumps

 

Friday 26

WOD 1

5 Rounds

400m Run

30 KB swings

 

Saturday 27

WOD 1

Snatch

5 – 5 – 5 – 5 – 5

 

WOD 2

For 10mins

Rope Climbs 1

DU 10

*Add 1 rope climb and 10 DU after each round

 

Sunday 29

REST DAY

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