19/11/18 – 25/11/18

Monday 19

WOD 1

Back Squats

15 mins to build to heavy single

WOD 2

AMRAP 12

In pairs complete

Partner 1:

30 DU

12 Ab Mat Sit Ups

8 Burpees

Partner 2:

Row for Meters

Score = Meters Completed

 

Tuesday 20

WOD 1

HSPU Practice

10 mins

WOD 2

20 Deadlifts

1 Rope Climb

20 Power Snatch

2 Rope Climbs

20 OH Squats

3 Rope Climbs

20 Clean + Jerks

4 Rope Climbs

20 Front Squats

5 Rope Climbs

RX: 42.5/30kg

20min Time Cap

 

Wednesday 21

WOD 1

25 mins to complete

Squat Snatch

2-2-2-2-2

Squat Cleans

2-2-2-2-2

WOD 2

EMOM 9

  1. 6 Bar Roll Outs
  2. 15 Gymnastic Crunch
  3. 6el Glider Planks

 

Thursday 22

WOD

E3MO3M 24

2 Strict Pull Ups

2 Strict Toes To Bar

2 Tuck Ups

2 Kips

2 Kipping Pull Ups

2 Kipping Toes To Bar

*Do not drop from bar

 

Friday 23

Remembrance Day WOD

AMRAP 19:18

11 Box Jumps 24/20″

11 Alt DB Snatch 22.5/15kg

11 Alt OH Lunges 22.5/15kg

After times up

100 DU Check out

 

Saturday 24

Coaches WOD

 

Sunday 25

REST DAY

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