11/06/18 – 17/06/18

Monday 11

WOD 1

Sumo Deadlift

10-10-10-10-10

WOD 2

3 rounds For Time:

21 Box Jumps 24″/20″

15 Toes To Bar

9 Power Cleans 50/35kg

*8min Time Cap

WOD 3

Tabata Core

Plank

Side Plank L

Side Plank R

*9 Rounds of 20s work 10s rest

Tuesday 12

WOD 1

EMOM10

Min 1: 10 Ring Dips

Min 2: 5 HSPU

WOD 2

10-20-30-40-50

Ab Mat Sit Ups

SA DB Alt Snatch 22.5/15kg

DU

*20min Time Cap

Wednesday 13

WOD 1

Front Squats

5-5-5-5-5

WOD 2

EMOM15

Min 1: 12 BB Front Rack Lunges 30/20kg

Min 2: 2 Pull Ups

*Add 2 reps to each movement each round

**Maintain highest rep range of each movement for remainder of time

Thursday 14

WOD 1

Strict BB OH Press

10-8-5-3-2-1

WOD 2

For Time:

10-1

Shuttle Sprints

Burpees

*15min Time Cap

Friday 15

WOD 1

50 Thrusters 42.5/30kg

40 Pull Ups

30 American KB Swings 20/16kg

20 T2B

10 HSPU

*12min Time Cap

WOD 2

EMOM10

Min 1: 30sec Hollow Rocks

Min 2: 30s Supermans

Saturday 16

WOD 1

SA DB Snatch (each side)

3-3-3-3-3-3

WOD 2

5 Rounds For Time:

200m x KB Farmers Carry (20 lengths) 20/16kg

10 SA KB OH Squat (5 each side) 20/16kg

*10min Time Cap

Sunday 17

REST DAY

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