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
