28/01/19 – 03/02/19

Monday 28

WOD 1

EMOM 12

1. Horizontal Ring Rows 10

2. Hollow Hold 30s

3. Handstand Hold 30s

4. Hanging Knee Tuck Hold 30s

WOD 2

21 – 15 – 9

Pull Ups

KBS 32/24kg

Into

9 – 15 – 21

30 – 60 – 120

Thrusters 42.5/30kg

DU

*20 min time cap

 

Tuesday 29

WOD 1

Snatch Complex

3 – 3 – 3 – 3

1 Rep = 1 Power Snatch +Β  1 Snatch Push Press + 1 Overhead squat

WOD 2

EMOM18

1. 30s Max Cals Assault bike

2. Max Reps Deadlift 60/42.5kg

3. 30s Max Cals Rower

4. Max Reps Front Squat 60/42.5kg

5. Max Reps Toes To Bar

6. Rest

 

Wednesday 30

WOD 1

10 mins Handstand Practice

WOD 2

5 Rounds For Time

10 HSPU

20 Box Jumps 24/20″

30 Wall Balls 9/7kg

*25 min Time Cap

 

Thursday 31

WOD 1

Split Jerk

Build to heavy single

WOD 2

3 Rounds of

AMRAP 4

250m Row/Ski or 500m Bike

15 Sit Ups

30 DU

4 Min Rest

 

Friday 01

Open WOD 17.1

For Time

10 Dumbbell Snatches

15 Burpee Box Jump-Overs

20 Dumbbell Snatches

15 Burpee Box Jump-Overs

30 Dumbbell Snatches

15 Burpee Box Jump-Overs

40 Dumbbell Snatches

15 Burpee Box Jump-Overs

50 Dumbbell Snatches

15 Burpee Box Jump-Overs

Men 22.5kg DB 24″ Box / Women 15kg DB 20″ Box

20min Time Cap

 

Saturday 02

Coaches WOD

 

Sunday 03

REST DAY

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