24/09/18 – 30/09/18

Monday 24

WOD 1

Front Squats

6 – 6 – 6 – 6 – 6

WOD 2

AMRAP 10

10 Wall Balls 9/7kg

10 Toes to Bar

10 Push Ups

 

Tuesday 25

WOD 1

EMOM 10

ODD: 30s Handstand Hold

EVENS: 30s Hangs

WOD 2

4 Rounds For time

50 DU

25 Pull Ups

15 AKB Swings 32/20kg

 

Wednesday 26

WOD

AMRAP 30

500m Row/Ski or 1100m Bike

50 Sit Ups

50 SA OH Lunges 22.5/15kg

 

Thursday 27

WOD 1

Squat Cleans

15 mins to build to heavy single

WOD 2

5 Round For Time

10 Power Hang Cleans 40/30kg

30 DU

15 Wall Balls 9/7kg

 

Friday 28

HERO WOD

‘Danny’

AMRAP 20

30 Box Jumps 24/20″

20 Push Press 52.5/35kg

30 Pull Ups

 

Saturday 29

Coaches WOD

 

Sunday 30

REST DAY

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