03/12/18 – 09/12/18

Monday 03

WOD 1

Handstand Practice 15 mins

WOD 2

AMRAP 15

12 DB C&J (6 ea) 22.5/15kg

10 Burpee Over DB

8 Toes to Bar

Tuesday 04

WOD 1

Squat Snatch

15 mins build to heavy double

WOD 2

2 Rounds For Time

50 DU

20 OHS 35/25kg

50 DU

10 Ring Dips

50 DU

20 Wall Balls 9/7kg

50 DU

10 HSPU

18 min Time Cap

Wednesday 05

WOD 1

E2MO2M  12

5 Strict Pull Ups

15 Gymnastic Crunch

WOD 2

AMRAP 4

12 Box Jumps 24/20″

6 Squat Cleans @ 40/30kg

2 min Rest

AMRAP 4

12 Box Jumps 24/20″

3 Squat Cleans @ 60/45kg

2 min Rest

AMRAP 4

12 Box Jumps 24/20″

1 Squat Clean @ 75/55kg

Thursday 06

Liz & Amber Early Birthday WOD

‘Dirty 30’

For Time

30 Box Jumps 24/20″

30 Jumping Pull Ups

30 AKBS 16/12kg

30 Lunges

30 Knees to Elbow

30 Push Press 20/15kg

30 Sit Ups

30 Wall Balls 9/7kg

30 Burpees

30 DU

25 min Time Cap

Friday 07

WOD 1

EMOM 12

Min 1: 5 Handstand Push Ups

Min 2: 20s Hanging L Sit Hold

WOD 2

Fight Club

3 Rounds for Reps

1:00 Thrusters 42.5/30kg

1:00 Power Cleans 42.5/30kg

1:00 Box Jump Overs 24/20″

1:00 Pull Ups

1:00 Assault Bike Cals

1:00 Rest

Saturday 08

Coaches WOD

Sunday 09

REST DAY

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