12/11/18 – 18/11/18

Monday 12

WOD 1

Kipping Practice

10 mins

WOD 2

AMRAP 15

15 Cal Row/Ski/Bike

12 DB Thrusters

9 Push Ups

 

Tuesday 13

WOD 1

Clean and Jerk

5 x 2 + 1 @ 80%

WOD 2

4 Rounds For Time

5 Deadlifts @ 125/87.5kg

20 Bar Facing Burpees

15 min time cap

 

Wednesday 14

WOD 1

Handstand to wall practice

10 mins

WOD 2

AMRAP 18

20 Pull Ups

10 Box Jumps 30/24

12 STOH @ 30/20kg

 

Thursday 15

WOD

In Pairs Complete

6 Rounds For Time

50 Cals Row/Bke/Ski

50 Wall Balls 9/7kg

4 Rope Climbs

30 min time cap

 

Friday 16

WOD 1

Kipping Practice

10 mins practice

WOD 2

AMRAP 15

20 DU 1 Clean

20 DU 2 Cleans

20 DU 3 Cleans etc

@ 50/35kg

 

Saturday 17

Coaches WOD

 

Sunday 18

REST DAY

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