Monday 03
WOD 1
EMOM 12
1. 7 Strict Pull Ups
2. 20 Push Ups
3. Hollow Rock
WOD 2
AMRAP 15
20 Dumbbell Goblet Squat
20 Dumbbell Hang Clean and Jerk
20 Cal Row
Rx = 22.5/15kg Double Dumbbells
Tuesday 04
WOD 1
Squat Snatch
20 Minutes Build to Heavy 1 Rep
WOD 2
3 Rounds For Time
9 Overhead Squats @ 50/35kg
12 Toes to Bar
150 DU / SU 300
15 Minute Time Cap
Wednesday 05
WOD 1
Handstand Practice
10 Minutes
WOD 2
In Pairs
AMRAP 25
30 Box Jump Overs @ 24/20″
20 Lateral Burpees Over Bar
10 Deadlifts @ 100/75kg
Thursday 06
WOD 1
Front Squat
15 Minutes Build to Heavy 5 Reps
WOD 2
7 Rounds For Time
250m Row
5 Thrusters @ 50/35kg
15 Minute Time Cap
Friday 07
WOD 1
EMOM 12
4 Rounds
1. 10 Ring Dips
2. 5 Gymnastic Bridge
3. 20 Arch Rocks
WOD 2
4 Rounds For Time
20 Pull Ups
10 Power Clean @ 50/35kg
20 V-Ups
500m Row
20 Minute Time Cap
Saturday 08
Coaches WOD
Sunday 09
REST DAY