15/10/18 – 21/10/18

Monday 15

WOD 1

Handstand Practice

E2MO2M 10

5 Lunge to handstand

3 Wall Walks

WOD 2

5 Rounds For Time

15 Thrusters @ 35/25kg

30 DU

15min Time Cap

 

Tuesday 16

WOD 1

Squat Snatches

2 – 2 – 2 – 2 – 2

Use same weight across all 5 sets

15 mins

WOD 2

AMRAP 10

10 OH Squats 35/25kg

7 Bar Facing Burpees

 

Wednesday 17

WOD 1

Kipping Practice

E2MO2M 10

10 Hollow Bar Pulls

10 Gymnastic Sit ups

WOD 2

AMRAP 16

15/12 Cal Row

10 Wall Balls 9/7kg

5 Deadlifts 125/90kg

 

Thursday 18

WOD

AMRAP 8

10 Pull Ups

20 Front Rack Lunges 30/20kg

5 min Rest

AMRAP 8

10 Toes to Bar

20 DB Squats 20/12.5kg

5 min rest

AMRAP 8

10 Ring Dips

20 KB Swings 24/16kg

 

 

Friday 19

WOD 1

Handstand Push Up Practice

E2MO2M

10 Pike Push Ups

10 Wall Kick Ups

Benchmark WOD

3 Rounds of Rowing Kelly

400m Row

30 Box Jumps 24″/20″

30 Wall Balls 9/7kg


Saturday 20

Coaches WOD


SundayΒ 

REST DAY

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s