14/05/18-20/05/18

Monday 14

WOD

50 cal row

50 jumping pull ups

50 lunges

50 ab mat sit ups

50 burpees

50 KB swings               24/20kg

50 cal row

*25min time cap

 

Tuesday 15

WOD 1

Clean & Jerk Tekkers

WOD 2

AFAP “Grace”

30 C&J                            62.5/50kg

 

Wednesday 16

WOD 1

EMOM10

3 tempo ring dips       4:1:1

WOD 2

AMRAP20

3 ring muscle ups/ 9 ring dips

10 wall balls                9/7kg

30 DU

 

Thursday 17

WOD 1

EMOM5

5 power snatch          30/20kg

EMOM5

3 power snatch           42.5/30kg

EMOM5

1 power snatch            60/50kg

*1min rest between each EMOM set

WOD 2

3rds of:

2min max burpee box jumps

1min rest

 

Friday 18

WOD 1

Deadlift

10-7-5-3-3

WOD 2

TABATA24:

  1. Wall Balls        9/7kg
  2. SDLHP              35/25kg
  3. Box Jumps       24/20″
  4. Push Press        35/35kg
  5. Row

*20sec work, 10sec rest x8 on movement 1, followed by 1min rest, followed by 20sec work, 10sec rest x8 on movement 2, etc

 

Saturday 19

WOD 1

Tempo Back Squats          4:0:4:0

5-5-5-5-5

WOD 2

6rds for time:

200m sprint row/ski

10 squat cleans                 40/30kg

 

Sunday 20

REST DAY

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