29/10/18 – 04/11/18

Monday 29

WOD 1

EMOM 10

10 Kips

WOD 2

Cindy

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

 

Tuesday 30

WOD 1

Front Squats

8 – 8 – 8 – 8 – 8

*Use same weight accross all 5 sets

WOD 2

EMOM 15

3 Squat Cleans

 

Wednesday 31

WOD

Trick or Treat

 

Thursday 01

WOD 1

Bench Press

10 – 10 – 10 – 10 – 10

*Use same weights for all 5 sets

WOD 2

AMRAP 7

30 DU

20 Alt DB Power Snatch

3 min rest

AMRAP 7

30 DU

20 DB Power C+J (10 one side 10 the other side)

 

Friday 02

WOD 1

EMOM 10

Min 1: 5 Box HSPU

Min 2: 30s Hollow Hold

WOD 2

E2M2M 20

8 burpee box jump overs

8 hang power snatch 35/25kg

8 thrusters 35/25kg

 

Saturday 03

Coaches WOD

 

Sunday 04

REST DAY

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