07/01/2019 – 13/01/2019

07/01/2019

WOD 1

EMOM20

  1. 6 Grip Switch Pull Ups (Switch at the top)
  2. 30s Ring Hold
  3. 30s Bar Tuck Hold
  4. 12 Handstand Side Taps (Facing wall)

WOD 2

10 Rounds for time of:

5 DB Power Snatch

5 DB Squat Snatch

5 DB SA OH Squats

DB@ 22.5/15KG

20min T.C.

08/01/2019

EMOM12

3 Position Power Snatch x 3

@42.5/30KG

2min Rest

EMOM12

3 Position Power Cleans x 3

@52.5/40KG

2min Rest

EMOM12

Hook Grip Deadlifts x 6

@70/52.5KG

09/01/2019

In Teams Complete (You go i go)

100 Cal Assault Bike

100 Cal Row

100 AKBS 32/24KG

100 Burpees

100 HR Push Ups

100 Ab Mat Sit Ups

100 Air Squats

100 T2B

200 DU

40 min T.C.

Tip: GO FAST!

10/01/2019

WOD1

Thrusters – 10 x 3

*Maintain a heavy weight throughout

WOD 2

AMRAP12

10 Front Rack Lunges@ 42.5/30KG

10 Push Press@ 42.5/30KG

10 Box Jumps@ 24”/20”

11/01/2019

EMOM16

  1. 20s Freestanding Headstand
  2. 10 Ring Dips
  3. 5 Lunge to Handstand
  4. 10 Med Ball Candlesticks 7/5KG

The ‘KARABEL’ Hero Wod

10RFT

3 Power Snatch@ 60/42.5KG

15 Wall Ball Shots@ 9/7KG

18min T.C.

12/01/2019

Coaches WOD

13/01/2019

REST DAY


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