08/10/18 – 14/10/18

Monday 08

WOD 1

Deadlift

20 mins to build to a 3 rep max

WOD 2

AMRAP 10

Supine Deadlift 50/35kg

SA OH DB Carry 22.5/15kg

 

Tuesday 09

WOD

E5MO5M

8 Rounds

30 Cal Row or 25 Cal Bike

15 Burpees

 

Wednesday 10

WOD

EMOM 30

Min 1. 10 Box HS Weight Transfer

Min 2. 30s Bar Tuck Holds

Min 3. 5 Lunge to HS

Min 4. 30s Ring Hold

Min 5. 10 HS Shoulder Taps

OR

Min 1. 10 Hand Release Push Ups

Min 2. 15s Bar Hang

Min 3. 3 Wall Walks

Min 4. 30s Push Up Ring Hold

Min 5. 20 Plank Shoulder Taps

 

Thursday 11

WOD 1

Back Squats

15 mins to build to heavy 5 reps

WOD 2

4 Rounds For Time

10 Box Jumps 30/24″

10 Squat Cleans 50/35kg

50 DU

15 min Time Cap

 

Friday 12

Benchmark WOD

‘Barbara’

5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Mins

 

Saturday 13

Coaches WOD

 

Sunday 14

REST DAY

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