04/02/19 – 10/02/19

Monday 04

WOD 1

Snatch Grip Deadlift

3 – 3 – 3 – 3 – 3 – 3 – 3

20 mins

*Use same weight across all 7 sets

WOD 2

3 Rounds For Time

400m row

20 AKBS 32/24kg

15 Toes To Bar

15 min time Cap

 

Tuesday 05

WOD 1

E3MO3M 15

3 Ring Muscle Ups

10 Lunge to Handstand

20 Gymnastic Crunch

WOD 2

4 Rounds For Time

10 Chest to Bar

15 Handstand Push Ups

50 DU

15 min Time Cap

 

Wednesday 06

WOD 1

Back Squat

Build to heavy single

WOD 2

AMRAP 20

In Pairs

2 Rope Climbs

30 Wall Balls 9/7kg

40 Sit Ups

*Each Round add 2 Rope Climbs

 

Thursday 07

WOD

E5MO5M 35

Complete 1 Round of:

15/10 Cals Row or 12/10 Cals Bike

7 Squat Cleans 60/42.5kg

15 Lateral Burpee Over Bar

 

Friday 08

Open WOD 18.3

2 Rounds For Time

100 DU

20 Overhead Squats 52.5/35kg

100 DU

12 Ring Muscle Ups

100 DU

20 Dumbbell Snatches 22.5/15kg

100 DU

12 Bar Muscle Ups

*14 min Time Cap

 

Saturday 09

Coaches WOD

 

Sunday 10

Rest Day

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