05/11/18 – 11/11/18

Monday 05

WOD 1

Tempo Back Squats @ 33X0

6 – 6 – 6 – 6 – 6

WOD 2

AMRAP 12

12 SA OH Lunges 22.5/15kg

30 DU

8 DB Squat Cleans 22.5/15kg

 

Tuesday 06
WOD 1

EMOM 10

Fitness

2 Shallow kips + 1 kip x 3

Performance

2 kips 1 kipping pull up x 3

WOD 2

3 Rounds Not For Time

Strict Press x 4 @ 70% 1RM

Max Strict HSPU

3 min Rest

3 Rounds Not For Time

Weighted Chin Ups x 4

Max Inverted Rows

3 min rest

 

Wednesday 07

WOD 1

Behind The Neck Jerks

5 – 5 – 5 – 5 – 5

WOD 2

E2MO2M 16

5 Hang Squat Snatch 42.5/30kg

10 T2B

 

Thursday 08

WOD 1

10 min Gymnastic Practice

Fitness: Handstand to Wall

Performance: Free Handstand

WOD 2

5 Rounds For Time

15 Wall Balls 9/7kg

7 Clean + Jerks 50/35kg

7 Ring Dips

200m Row

Rest 2 min

30 min Time Cap

 

Friday 09

WOD

‘The Froning Fantasy Land’

21 – 15 – 9

Thrusters 42.5/30kg

Pull Ups

15 – 12 – 9

Thrusters 50/35kg

Chest to Bar Pull Ups

12 – 9 – 6

Thrusters 60/42.5kg

Muscle Ups

30 min Time cap

 

Saturday 10

Coaches WOD

 

Sunday

REST DAY

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