21/05/18 – 28/05/18

Monday 21

WOD 1

Bench Press

10-5-5-3-3-AMAP (AMAP @60% of your max 3 reps achieved)

WOD 2

5 Rounds For Time

6 Toes to Bar

9 Push Ups

12 Box Jumps

*8min Time Cap

Tuesday 22

WOD 1

EMOM10

Odd: 6 Strict Pull Ups

Even: 30s Hollow Rock

WOD 2

For Time

1 – 10

Power Clean @ 50/35kg

Bar Facing Burpee

*10min TC

Wednesday 23

WOD

AMRAP4

15 cal Bike/Row/Ski

20 AB mat sit ups

Rest 2 min

AMRAP4

13 cal Bike/Row/Ski

20 Russian KB Swings 32/24kg

Rest 2 min

AMRAP4

11 cal Bike/Row/Ski

20 Ball Deadbugs 9/7kg

Rest 2 min

AMRAP4

9 cal Bike/Row/Ski

20 Alt Pistol Squats

Rest 2 min

AMRAP4

7 cal Bike/Row/Ski

20 Wipers

*Score = Total rounds completed over the 5 AMRAPS

*Have to use each of the bike/row/ski at least once

Thursday 24

WOD 1

EMOM10

20 DU

WOD 2

AMRAP12

3 Rope Climbs

15 Wall Balls 9/7kg

4 Lengths Farmers Carry 60/40kg

Friday 25

WOD 1

OH Squats

5-5-5-5-5

WOD 2

Isabel For Time

30 Sntahces @ 62.5/42.5kg

Saturday 26

WOD 1

10 – 5 – 3 – 2 – 1

Pick any barbell exercise and build to a heavy single

WOD 2

21 – 18 – 15 – 12 – 9 – 6

Cal Row

KB swings 32/24kg

*15min Time Cap

Sunday 27

REST DAY

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