26/11/18 – 02/12/18

Monday 26

WOD 1

Straight Leg Deadlift

5×5 @ 75% of 1RM Back Squat

WOD 2

3 Rounds For Time

10 AKBS 32/24kg

5 SADB Strict Press 20/12kg

10 Wall Balls 9/7kg

10 Box Jumps 24/20″

12 min Time Cap

 

Tuesday 27

WOD 1

E3MO3M 15

5 Pull Ups

5 Chin Ups

Max Ring Rows

WOD 2

AMRAP 5

8 Ring Dips

15/12 Cal Row/Ski/Bike

3 mins Rest

AMRAP 5

6 Ring Dips

12/9 Cal Row/Ski/Bike

3min Rest

AMRAP 5

4 Ring Dips

9/6 Cal Row/Ski/Bike

 

Wednesday 28

WOD 1

OH Squat Complex

1 rep = 1 Snatch Grip Behind Neck Push Press + 3 OH Squats

4 – 4 – 4 – 4 – 4

WOD 2

AMRAP 15

10 Touch and Go Power Snatch @ 42.5/30kg

6 Bar Facing Burpees

30 Double Unders

 

Thursday 29

WOD 1

Handstand Practice

15mins

WOD 2

21 – 18 – 15 – 12 – 9 – 6 – 3

Cals Row/Ski/Bike

Squat Cleans 42.5/30kg

18 min Time Cap

 

Friday 30

Hero WOD

‘The Seven’

7 Rounds For Time

7 Handstand Push Ups

7 Thrusters 60/42.5kg

7 Knees To Elbow

7 Deadlifts 112.5/77.5kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull Ups

40 min Time Cap

 

Saturday 01

Coaches WOD

 

Sunday 02

REST DAY

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