22/04/19 – 28/04/19

Monday 22

CLOSED Bank Holiday

 

Tuesday 23

WOD 1

Deadlift

20 Minutes to Build to Heavy 5 Reps

WOD 2

10-1

Squat Clean 50/35kg

1-10

Pull Ups

15 Minute Time Cap

 

Wednesday 24

WOD 1

EMOM 15

3 Rounds

1. 10 Ring Dips

2. 20 Gymnastic Crunch

3. 7 Strict HSPU

4. 15 V-Ups

5. 3 Wall Walks

WOD 2

For Time

21-15-9

Sit Ups

Hand Release Push Ups

Box Jumps 24/20″

Cal Row

12 Minute Time Cap

 

Thursday 25

WOD 1

8 Minutes to Build to a Heavy Single

Push Press

Then

8 Minutes to Build to a Heavy Single

Front Squat

WOD 2

E5MO5M 15

In 5 Minutes Complete

2 Rounds

12 Thrusters 45/30kg

12 Lateral Burpees Over Bar

Then

3 Rounds

8 Thrusters 55/40kg

8 Lateral Burpees Over Bar

Then

4 Rounds

5 Thrusters 65/45kg

5 Lateral Burpees Over Bar

 

Friday 26

WOD 1

EMOM 12

4 Rounds

1. 7 Strict Pull Ups

2. 7 Toes To Bar

3. 10 Log Rolls

WOD 2

In Pairs

For Time

5000m Row

Every 1000m 6 Rope Climbs

25 Minute Time Cap

Split Reps Evenly

 

Saturday 27

Coaches WOD

 

Sunday 28

REST DAY

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