01/04/19 – 07/04/19

Monday 01

WOD 1

EMOM 10

1. 20s Top Pull Up Hold

2. 10 Elevated Ring Rows

WOD 2

AMRAP 15

10 Sit Ups

10 Burpees

10 Double Dumbbell Lunges 22.5/15kg

 

Tuesday 02

WOD 1

Squat Snatch

15 minutes to build to heavy single

WOD 2

6 Rounds For Time

3 Power Snatch 50/35kg

5 Hang Snatch 50/35kg

7 Overhead Squat 50/35kg

15 Minute Time Cap

 

Wednesday 03

WOD 1

EMOM 10

1. 3 Wall Walks

2. 10 Ring Dips

WOD 2

For Time

50-40-30

100-80-60

Pull Ups

DU

18 Minute Time Cap

 

Thursday 04

WOD 1

Thruster

5 minuets to build to heavy 6 reps

Then

E3MO3M 15

6-6-6-6-6

*Use same weight across all 5 Sets

WOD 2

AMRAP 12

20 Box Jumps

10 Toes to Bar

5 Handstand Push Ups

 

Friday 05

WOD 1

EMOM 10

1. 10 Chest to Bar

2. 5 Hanging Tuck Ups

WOD 2

In Pairs

AMRAP 20

2 Rope Climbs

30 Cal Row

20 Squat Cleans 50/35kg

*Add 2 rope climbs every round

 

Saturday 06

Coaches WOD

 

Sunday

REST DAY

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