18/03/19 – 24/03/19

Monday 18

WOD 1

EMOM 10

1. 5 Strict Handstand Push Ups

2. 5 Strict Toes to Bar

WOD 2

AMRAP 18

10 Thrusters 42.5/30kg

500m Row

20 Wall Balls 9/7kg

30 American Kettlebell Swings 24/16kg

If using bike do 1000m if using the ski erg do 400m

 

Tuesday 19

WOD 1

Clean & Jerk

Build to Heavy Single

15 Minutes

WOD 2

4 Rounds For Time

15 Hang Power Clean 35/25kg

25 Box Jump 24/20″

50 DU or 150 SU

15 Minute Time Cap

 

Wednesday 20

WOD 1

EMOM 12

1. 10 Ring Dips

2. 5 Strict Chest to Bar

3. 20 Hollow Tuck Ups

WOD 2

AMRAP 18

In Pairs

1000m Row

4 Rope Climbs

20 Goblet Squats @ 22.5/15kg

One person works one person rests

Split reps however you like

If using the bike do 2000m if using the ski erg do 750m

 

Thursday 21

WOD 1

Work on Your Two Weakest Movements

20 Minutes

WOD 2

For Time

21-15-9

Burpees

After each round complete

15 Sit Ups

100 DU or 200 SU

15 Minute Time Cap

 

Friday 22

Open WOD 19.5

 

Saturday 23

Coaches WOD

 

Sunday 24

REST DAY

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