30/04/18 – 06/05/18

Monday 30

WOD 1

Deadlift

10 – 7 – 5 – 3 – 1

WOD 2

For 6mins

3 Deadlifts @ 110kg/72.5kg

3 Lateral Burpee over Bar

*add 3 reps each round

*Score = total reps completed

 

Tuesday 01

WOD 1

EMOM 10

Odd: 3 Ring Muscle Ups

Even: 10 Alt Pistol Squats

WOD 2

5 Rounds FT

15 Cal Air Bike

12 TTB

9 Thrusters @ 42.5/30kg

 

Wednesday 02

WOD 1

OH Squats

8 – 8 – 8 – 8 – 8

WOD 2

Coach Nathaniel Birthday WOD

2 rounds, for time, of:

5 OH Squats @ 42.5/30kg

19 Push Ups

89 DUs

29 Ab Mat Sit Ups

*11min Time Cap

 

Thursday 03

WOD

10 Rounds For Time

6 Burpee Box Jump Overs

12 Alt DB Snatch 22.5/15kg

3 Lengths DB Farmers Carry @ 60/40kg

*25min Time Cap

 

Friday 04

WOD 1

Front Squats

10 – 7 – 5 – 3 – 3

WOD 2

EMOM 12

Complete 1 Round of

1 Hang Clean

1 Power Clean

1 Squat Clean

@ 60/42.5kg

 

Saturday 05

WOD 1

Chest to Bar / Chin over Bar Pull ups

5 – 5 – 5 – 5 – 5

WOD 2

AMRAP 8

7 STOH @ 22.5/15kg

14 KB Swings @ 32/24kg

21 Ab Mat Sit Ups

 

Sunday 06

REST DAY

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