09/07/18 – 15/07/18

Monday 09

WOD 1

Front Squats

3 – 3 – 3 – 3 – 3

WOD 2

AMRAP 7

6 Cal Row/Ski/Bike

10 Front Rack Lunges 20/15kg

 

Tuesday 10

WOD 1

Tempo Pull Ups

5 – 5 – 5 – 5 – 5

(5/5/0/0)

WOD 2

EMOM 20

1. Ring Dips

2. Ring Rows

3. Push Ups

4. Gymnastic Crunches

5. Rest

*30s work 30s rest

 

Wednesday 11

WOD 1

Hang Cleans

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

WOD 2

AMRAP 10

10 Box Jump Overs 24/20″

10 DU

10 Ab Mat Sit Ups

 

Thursday 12

WOD

10 Rounds For Time

30 Air Squats

20 Cal Row/Ski/Bike

5 HSPU

*35 min Time Cap

 

Friday 13

WOD

21 – 15 – 9

American KB Swings

Sumo Deadlift High Pull

400m KB Run after each round

RX 24/16kg

*15 min Time Cap

 

Saturday 14

WOD 1

Push Press

8 – 8 – 6 – 6 – 4 – 4

WOD 2

EMOM 20

In pairs

Partner 1: 5 Thrusters 42.5/30kg

Partner 2: Bar Hang for as long as possible

 

Sunday 15

REST DAY

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