11/02/19 – 17/02/19

Monday 11

WOD

4 Rounds For Time

1000m row or 2000m bike

21 Deadlift 50/35kg

15 Pull Ups

9 Push Jerk 50/35kg

35 min Time Cap

 

Tuesday 12

WOD 1

Overhead Squat

Build to heavy 3 reps

WOD 2

AMRAP 15

10 Power Snatch 50/35kg

20 Box Jumps 24/20″

10 Toes To Bar

 

Wednesday 13

WOD 1

EMOM 12

1. 20s Pull Up Hold

2. 30s Handstand Hold

3. 30s Low Ring Dip hold

WOD 2

4 Rounds

AMRAP 4

8 Chest to Bar

30 DU

2 min Rest Between Rounds

 

Thursday 16

WOD 1

Penlay Rows

6 – 6 – 6 – 6 – 6

*Use same weight across all sets

WOD 2

3 Rounds For Time

20/15 cals Row/Ski or 15/10 cals Bike

50 Sit Ups

25 American Kettlebell Swings 24/16kg

18 min Time Cap

 

Friday 15

Open WOD 14.5

For Time

21-18-15-12-9-6-3

Thrusters 42.5kg/30kg

Bar Facing Burpees

35 min Time Cap

 

Saturday

Coaches WOD

 

Sunday

REST DAY

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