13/08/18 – 19/08/18

Monday 13

WOD

AMRAP 5

21 Cal Row/Ski/Bike

21 Burpees

21 Pull Ups

5 min rest

AMRAP 5

15 Cal Row/Ski/Bike

15 Burpees

15 Toes To Bar

5 min Rest

AMRAP 5

9 Cal Row/Ski/Bike

9 Burpees

9 Ring Dips

 

Tuesday 14

WOD

AMRAP 30

In Teams of 3

24 Box Jumps 24/20″

12 HSPU

6 Rope Climbs

 

Wednesday 15

WOD 1

Deadlifts

10 – 7 – 5 – 3 – 1 – 1

WOD 2

AMRAP 15

2 – 4 – 6 – 8 – 10+

Burpee Over Box 24/20″

Alt DB Snatch 22.5/15kg

DB OH Squats 22.5/15kg

*Keep adding 2 reps until the end of the 15 minutes

 

Thursday 16

WOD 1

Push Press

5 – 5 – 5 – 5 – 5

15mins to build to heavy 5 reps

WOD 2

AMRAP 12

30 DU

15 Thrusters 30/20kg

 

Friday 17

Benchmark WOD 1

Helen

3 Rounds For Time

400m Row

21 KB swings 24/16kg

12 Pull Ups

*15min Time Cap

Benchmark WOD 2

Karen

For Time

150 Wall Balls 9/7kg

*10min Time Cap

 

Saturday 18

WOD

E5MO5M

6 Rounds

20 Cal Row/Bike/Ski

10 Squat Cleans 50/35kg

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