10/09/18 – 16/09/18

Monday 10

WOD

3 Rounds

OH Squats 35/25kg

Box Jumps 24/20″

Air Bike

Pull Ups

Plate OH Lunges 20/15kg

Burpees

*1 min on each exercise at the end of the minute go straight onto the next exercise. This is a running clock

*Score = Total Reps achieved over all 3 rounds

Tuesday 11

WOD 1 

Thrusters

15 – 15 – 15 – 15

*Use same weight for all 4 sets

WOD 2

AMRAP 12

30 Wall Balls 9/7kg

20 AKBS 24/16kg

10 Alt Hang DB Snatch 22.5/15kg

Wednesday 12

WOD

0-5 mins

2 Rounds

30 DU

10 TTB

10 Deadlift 75/52.5kg

5-10mins

2 Rounds

30 DU

10 TTB

7 Deadlift 100/70kg

10-15mins

2 Rounds

30 DU

10 TTB

5 Deadlift 115/85kg

15-20mins

2 Rounds

30 DU

10 TTB

3 Deadlift 125/100kg

Thursday 13

WOD 1 

Clean and Jerk

3 – 3 – 3 – 3 – 3 – 3 – 3

WOD 2

For Time

21 – 18 – 15 – 12

Cals Row/Bike/Ski

STOH 45/32.5kg

*12min Time Cap

Friday 14

Benchmark WOD

Saturday 15

Coaches WOD

Sunday 16

REST DAY

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