04/03/19 – 10/03/19

Monday 04

WOD 1

Squat Snatch

Build to Heavy Single 20mins

WOD 2

AMRAP 15

10 Alternating Single Arm Dumbbell Snatch  22.5/15kg

10 Single Arm Overhead Lunge 22.5/15kg

10 Box Jumps 24/20″

 

Tuesday 05

WOD 

10-9-8-7-6-5-4-3-2-1

Thrusters @ 42.5/30kg

Pull Ups

Into

1-2-3-4-5-6-7-8-9-10

Power Clean 42.5/30kg

Handstand Push Ups

30 Minute Time Cap

 

Wednesday 06

WOD 1

EMOM 12

1. 10 Ring Dips

2. 10 Bar Hanging Wipers

3. 10 False Grip Ring Rows

4. 10 Hollow Tuck Up

WOD 2 

5 Rounds For Time

20/17 Cal Row

20 Back squats 20/15kg

10 Burpees

20 Minute Time Cap

*If using the bike 15 cals if using the ski erg 17/15 Cals

 

Thursday 07

WOD 1

Work on your 2 weakest movements

20 Minutes

WOD 2

EMOM 20

1. 15 American Kettlebell Swings 24/16kg

2. 15 Box Jump Overs

3. 50 DU/50 SU

4. 30 Walking Lunges

 

Friday 08

Open WOD 19.3

 

Saturday 09

Coaches WOD

 

Sunday 10

REST DAY

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