22/10/18 – 28/10/18

Monday 22

WOD

5 Rounds For Time

600m Row/Ski or 1200m Bike

15 Burpee Over Box 24″/20″

10 OH Squats 30/20kg

*30 min Time Cap

 

Tuesday 23

WOD 1

EMOM 10

Min 1: 10 Hollow Bar Pulls

Min 2: Max Frog Holds

WOD 2

AMRAP 12

50 DU

25 Sit Ups

12 Deadlifts 80/55kg

 

Wednesday 24

WOD 1

Split Jerks

15 mins to build to heavy 3 reps

WOD 2

3 Rounds

AMRAP 4

10 DB C+J 22.5/15kg

6 Box Jumps 30″/24″

3 min Rest

 

Thursday 25

WOD

3 Rounds

Max Strict Pull Ups

60s Rest

Max Strict Gymnastic Crunch

60s Rest

Max Strict Ring Dips

60s Rest

Max Horizontal Rows

Max Strict TTB

2 min Rest

 

Friday 26

Pairs WOD

100 ROUNDS

1 Strict HSPU

2 Squat Clean 50/35kg

3 Burpees

You go I go Rounds

Get as Far as you can

40 min Time Cap

 

Saturday 27

Coaches WOD

 

Sunday 28

Rest Day

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