06/05/19 – 12/05/19

Monday 06

CLOSED BANK HOLIDAY

 

Tuesday 07

WOD 1

Back Squat

15 Minutes to Build to Heavy 5 Reps

WOD 2

10-1 For Time

Double Dumbbell Deadlifts 22.5/15kg

Double Dumbbell Front Rack Reverse Lunges 22.5/15kg

Burpees

20 Minute Time Cap

 

Wednesday 08

WOD 1

EMOM 12

1. 7 Strict Pull Ups

2. 20 Hollow Rocks

3. 7 Ring Dips

4. 20 Arch Rocks

WOD 2

AMRAP 8

20 Box Jumps

20 Cal Row

2 Minute Rest

AMRAP 6

15 Box Jumps

15 Cal Row

2 Minute Rest

AMRAP 4

10 Box Jumps

10 Cal Row

@ 24/20″ Box

If using the bike or ski do 15/12/9 cals

 

Thursday 09

WOD 1

Split Jerk

15 Minutes to Build to Heavy 2 Reps

WOD 2

1 Round For Time

25 Thursters 45/30kg

250 Double Unders/250 Single Unders

25 Toes to Bar

250 Double Unders/250 Single Unders

25 Thrusters 45/30kg

20 Minute Time Cap

 

Friday 10

WOD

EMOM 5

5 Squat Snatch @ 40/25kg

2 Min Rest

EMOM 5

4 Squat Snatch @ 45/30kg

2 Min Rest

EMOM 5

3 Squat Snatch @ 50/35kg

2 Min Rest

EMOM 5

2 Squat Snatch @ 55/40kg

2 Min Rest

EMOM 5

1 Squat Snatch @ 60/45kg

2 Min Rest

 

Saturday 11

Coaches WOD

 

Sunday 12

REST DAY

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