31/12/2018 – 06/01/2019

31/12/2018

WOD 1

EMOM 12

1. 30s Handstand Hold

2. 30s High Plank Hold

3. 20 Low Amplitude Kips

WOD 2

6RFT

9 Deadlifts

3 Thrusters

6 Front Rack Lunges

@60/42.5kg

Then…

Remaining time to hit a heavy C&J

25 min T.C.

01/01/2019

REST DAY

02/01/2019

WOD 1

Squat Snatch

8×2 – Progressive loading

WOD 2

AMRAP15

30 DU

20 Wall Balls @9/7kg

10 BBJO @24”/20”

03/01/2019

The K-WOD

21-15-9

Strict Press@35/25

Ring Rows

21-15-9

Push Press@45/30

Pull Ups

21-15-9

Push Jerk@55/40

C2B Pull Ups

21-15-9

Handstand Push Ups

Bar Facing Burpees

40 min T.C.

04/01/2019

WOD1

Back Squats

6×5 – Moderately heavy weight throughout

WOD2

8RFT

600m Row

15 AKBS @ 32/24kg

18min T.C.

05/01/2019

Coaches WOD

06/01/2019

REST DAY

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