29/04/19 – 05/04/19

Monday 29

WOD 1

Bench Press

15 mins to build to heavy 3 reps

WOD 2

AMRAP 15

100 DU / 100 SU

30 Sit Ups

20 DB Snatch 22.5/15kg

 

Tuesday 30

WOD 1

EMOM 15

5 Rounds

1. 5 Strict Chest to Bar

2. 7 Ring Dips

3. 20s Hollow Hold

WOD 2

5 Rounds For Time

20 Box Jumps 24/20″

10 Thrusters 45/30kg

20 Toes to Bar

20 Minute Time Cap

 

Wednesday 01

WOD 1

Squat Snatch

20 Minutes Build to Heavy 2 Reps

WOD 2

3 Rounds For Reps

AMRAP 4

50 DU/50 SU

10 Overhead Squat 45/30kg

5 Lateral Burpees Over Bar

2 Minute Rest Between Rounds

 

Thursday 02

WOD 1

Rope Climb Practice

15 Minutes

WOD 2

AMRAP 20

20 Pull Ups

15 Cal Row

10 HSPU

5 Deadlift 100/70kg

 

Friday 03

WOD 1

Squat Clean + Jerk

20 Minutes Build to Heavy Single

WOD 2

3 Rounds For Time

20 Hang Clean 45/30kg

30 Box Jump Overs 24/20″

40 Single Dumbbell Alternating Step Ups 22.5/15kg

15 minute Time Cap

 

Saturday 04

Coaches WOD

 

Sunday 05

REST DAY

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