24/12/2018 – 30/12/2018

Monday 24

WOD 1

Clean Complex

6 Sets of:

1 Power Clean

1 Squat Clean

1 Push Jerk

1 Split Jerk

*Building to a heavy set

WOD 2

AMRAP 10

6 Devils Press

6 OH Walking Lunges

6 Pull Ups

RX= 22.5/15KG Dumbbells

Tuesday 25

REST DAY

Wednesday 26

REST DAY

Thursday 27

WOD 1

5 Rounds for Reps

1 minute alternating T2B/K2E

1 minute rest

WOD 2

6 RFT

20 Box Jump Overs@ 24”/20”

15 Bar Facing Burpees

10 T2B

5 Power Snatches@ 45/32.5KG

25min T.C.

Friday 28

WOD 1

Overhead Squats – 15 Minutes building to a heavy Triple

WOD 2

In pairs you go I go… AFAP

6RFT

24/20 Cal Bike Sprint

20 Back Squats@ 20/15kg

20 min T.C.

Saturday 29

Coaches WOD

Sunday 30

REST DAY

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