18/06/18 – 24/06/18

Monday 18

WOD

In Pairs For Time

50 Box Jumps 24/20″

50 Walking Lunges

50 KB Swings 24/16kg

50 Cal Row

50 Push Press 20/15kg

50 DU

50 Hollow Rocks

50 Burpees

50 K2C

50 Wall Balls 9/7kg

*20min Time cap

*One person works the other rests

 

Tuesday 19

WOD 1

Back Squats

Build to 1rm

WOD 2

5 Rounds For Time

20 Air Squats

12 Cal Row/Ski/Bike

*8min Time Cap

 

Wednesday 20

WOD 1

EMOM 10

Min 1: 5 Muscle Ups or strict pull ups

Min 2: 20s Ring Hold

WOD 2

5 Rounds For Time

5 HSPU

10 Hang Power Cleans 50/35kg

20 Sit Ups

*10 min Time Cap

 

Thursday 21

WOD 1

Snatch

3 – 3 – 3 – 3 – 3 – 3

WOD 2

AMRAP 7

5 OHS 50/35kg

5 Box Jumps 24/20″

 

Friday 22

WOD

21 – 15 – 9

Deadlift 60/42.5kg

Pull Ups

Clean + Jerk 60/42.5kg

T2B

*Work for 2 mins then 1 min rest, start the next 2 mins from where you finished from

**20min Time Cap

 

Saturday 23

WOD 1

Push Press

10 – 8 – 5 – 3 – 2

WOD 2

EMOM 10

5 Thrusters 42.5/30kg

Max Burpees in remaining time

*Score = total burpees completed

 

Sunday 24

REST DAY

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