08/04/19 – 14/04/19

Monday

WOD1

Push Jerk

15 Minutes to Build to Heavy 5 Reps

WOD 2

AMRAP 15

20 Single Dumbbell Squat @ 22.5/15kg

5 EA Single Dumbbell Hang Clean + Jerk @ 22.5/15kg

15 Toes To Bar

 

Tuesday

WOD1

EMOM 12

1. 5 Strict Chest to Bar

2. 3 Skin the Cats

3. 6 Hanging Wipers

WOD 2

6RFT

10 Power Cleans @ 60/45kg

50 DU

15 Cal Row

18 min Time Cap

 

Wednesday

WOD 1

E2MO2M 16

4 Tempo Back Squats @ 44X0

Use same weight across all sets

WOD 2

21-15-9

Thrusters 45/30kg

Bar Facing Burpees

12 Minute Time Cap

 

Thursday

WOD 1

EMOM 12

1. 5 Lunge to Handstand

2. 20s L-Sit Hold

3. 10 Box Shoulder Taps

WOD 2

EMOM 20

1. 10 Power Snatch @ 42.5/30

2. 10 Overhead Squats @ 42.5/30

3. 10 Ring Dips

4. 10 Box Jump Overs

5. 10 Handstand Push Ups

 

Friday

Hero WOD ‘Rowing Murph’

In Pairs complete

1600 meter Row

100 Pullups

200 Pushups

300 Air Squats

1600 meter Row

45 min T.C.

 

Saturday

Coaches WOD

 

Sunday

REST DAY

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