25/02/19 – 03/03/19

Monday 25

WOD 1

EMOM 10

1. 5 Strict Handstand Push Ups

2. 20s L-Sit Hold

WOD 2

For Time

100 DU

15 Deadlift 80/65kg

100 DU

12 Deadlift 95/77.5kg

100 DU

9 Deadlift 112.5/90kg

100 DU

6 Deadlift  127.5/105kg

100 DU

3 Deadlift 145/117.5kg

20 Minute Time Cap

 

Tuesday 26

WOD 1

Back squat

Build to a heavy 3 reps

WOD 2

AMRAP 12

20 Overhead Squats 40/30kg

15/12 Cal Row/Ski

10 Toes To Bar

 

Wednesday 27

WOD 1

EMOM 12

6 Rounds

1. 5 Strict Chest To Bar Pull Ups

2. 5 Strict Ring Dips

WOD 2

For Time

15-1

1-15

American KBS 32/24kg

Burpees

15 Mintue Time Cap

 

Thursday 28

WOD 1

Work on your 2 weakest movements

15 Minutes

WOD 2

3 Rounds For Time

500m Row/Ski

20 Air Squats

15 Hand Release Push Ups

20 Sit Ups

18 Minute Time Cap

*If using the bike do 1000m

 

Friday

Open WOD 19.2

 

Saturday

Coaches WOD

 

Sunday

REST DAY

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