20/05/19 – 26/05/19

Monday 20

WOD 1

EMOM 12

3 Rounds

1. 10 Chin Ups

2. 10 Pike Push Up

3. 10 Ring Dips

4. 20 Arch Rocks

WOD 2

AMRAP 15

9 Thrusters 45/30kg

15 Cal Row

21 Sit Ups

 

Tuesday 21

WOD 1

Deadlift

20 Minutes to Build to Heavy 1 Rep

WOD 2

3 Rounds

E5MO5M 15

2 Rounds

15 Wall Balls 9/7kg

20 Alternating DB Power Snatch 22.5/15kg

 

Wednesday 22

WOD 1

EMOM 12

3 Rounds

1. 3 Wall Walks

2. 5 Gymnastic Bridge

3. 10 Deficit Push Ups

4. 20 Hollow Rocks

WOD 2

30-20-10

Pull Ups

Burpee Box Jump Overs 24/20″

20 Minute Time Cap

 

Thursday 23

WOD 1

Back Squat

Build to Heavy 3 Reps

15 Minutes

WOD 2

For Time

3 Rounds

50 DU

20 Overhead Squat 45/30kg

Into

500m Row

Into

2 Rounds

50 DU

20 Overhead Squat 45/30kg

Into

500m Row

Into

1 Round

50 DU

20 Overhead Squat 45/30kg

20 Minute Time Cap

 

Friday 24

WOD

In Pairs

Complete

2000m Row Check In

80 Deadlifts 50/35kg

10 Rope Climbs

40 Power Cleans 50/35kg

10 Rope Climbs

20 STOH 50/35kg

2000m Row Check Out

40 Minute Time Cap

*Bike = 4000m Ski = 1500m

 

Saturday 25

Coaches WOD

 

Sunday 26

REST DAY

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