01/10/18 – 07/10/18

Monday 01

WOD

EMOM 30

5 Rounds

1. Box Jumps 24/20

2.Cal Row

3.Wall Balls 9/7kg

4.Sit Ups

5.AKBS 24/16kg

6.REST

 

Tuesday 02

WOD 1

Squat Snatch

15 mins build to heavy single

WOD 2

For Time

20 – 16 – 12 – 8

Alt DB Power Snatch 22.5/15kg

Toes to Bar

*15 min Time Cap

 

Wednesday 03

WOD 1

Bench Press

3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3

5 mins to find weight then complete all sets with the SAME weight

WOD 2

4 Rounds For Time

12 DB Step Ups 20/15kg each hand

9 Ring Dips

6 Strict Pull Ups

*8min Time Cap

 

Thursday 04

WOD 1

EMOM 10

3-5 Wall Walks

OR

3-5 HSPU

WOD 2

EMOM 25

5 Rounds

5 mins to complete 1 Max Effort 500m Row/Ski

OR

Bike 1100m

 

Friday 05

WOD 1

Bergeon Beep Test

EMOM As Long As Possible

7 Thrusters 35/25kg

7 Pull Ups

7 Burpees

WOD 2

Bergeon Macho Man

EMOM As Long As Possible

3 Power Cleans

3 Front Squats

3 Jerks

@ 85/60kg

 

Saturday 06

Coaches WOD

 

Sunday 07

REST DAY

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