15/04/19 – 21/04/19

Monday 15

WOD 1

EMOM 12

1. 20s Pull Up Hold

2. 20 Gymnastic Crunch

3. 20s Bottom Ring Dip Hold

WOD 2

AMRAP 15

10 Deadlifts 70/50kg

20 Cal Row

30 Wall Balls 9/7kg

 

Tuesday 16

WOD 1

Squat Snatch

20 mins build to heavy single

WOD 2

5 Rounds For Time

10 Overhead Squat 50/35kg

20 Lateral Burpee Over Bar

15 Minute Time Cap

 

Wednesday 17

WOD 1

10 Minutes

Handstand + DU Practice

WOD 2

AMRAP 4

30 DU / 50 SU

5 Bar Muscle Ups

2 Minute Rest

AMRAP 6

30 DU / 50 SU

10 Chest to Bar

2 Minute Rest

AMRAP 8

30 DU / 50 SU

15 Pull Ups

 

Thursday 18

WOD 1

Front Squat

15 Mins to Build to heavy 3 Reps

WOD 2

6 Rounds For Time

5 Double Dumbbell Power Clean 22.5/15kg

20 Double Dumbbell Front Rack Lunges 22.5/15kg

10 Toes To Bar

18 Minute Time Cap

 

Friday 19

CLOSED BANK HOLIDAY

 

Saturday 20

Coaches WOD

 

Sunday 21

REST DAY

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