25/03/19 – 31/03/19

Monday 25

WOD

6 Rounds For Time

20 Alternating Dumbbell Snatch 22.5/15kg

30/25 Cal Row

20 Hand Release Push Ups

*If using the bike or ski erg do 25/20 calories

35 Minute Time Cap

 

Tuesday 26

WOD 1

EMOM 10

1. 3 Wall Walks

2. 10 Strict Chin Ups

WOD 2

In Pairs

E5MO5M 20

Complete 1 Round of

20 Burpee Box Jump overs 24/20″

20 Overhead Squats 30/20kg

Then

20 Burpee Box Jump overs 24/20″

16 Overhead Squats 40/30kg

Then

20 Burpee Box Jump overs 24/20″

12 Overhead Squats 50/35kg

Then

20 Burpee Box Jump overs 24/20″

8 Overhead Squats 60/40kg

*One person works the other rests

**Split reps evenly

 

Wednesday 27

WOD 1

Front Squat

15 Minutes to Build to Heavy 3 Reps

WOD 2

5 Rounds

5 Double Dumbbell Power Cleans 22.5/15kg

10 Double Dumbbell Push Jerks 22.5/15kg

15 Toes To Bar

15 Minute Time Cap

 

Thursday 28

WOD 1

EMOM 10

1. 30s Handstand Wall Hold

2. 15 Beat Swings

WOD 2

AMRAP 12

15 Pull Ups

50 DU or 100 SU

15 Wall Balls 9/7kg

 

Friday 29

Benchmark WOD

Linda

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

Deadlift 1.5 x Bodyweight

Bench Press 1 x Bodyweight

Squat Clean .75 x Bodyweight

 

Saturday 30

Coaches WOD

 

Sunday 31

REST DAY

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