Monday 03
WOD 1
Handstand Practice 15 mins
WOD 2
AMRAP 15
12 DB C&J (6 ea) 22.5/15kg
10 Burpee Over DB
8 Toes to Bar
Tuesday 04
WOD 1
Squat Snatch
15 mins build to heavy double
WOD 2
2 Rounds For Time
50 DU
20 OHS 35/25kg
50 DU
10 Ring Dips
50 DU
20 Wall Balls 9/7kg
50 DU
10 HSPU
18 min Time Cap
Wednesday 05
WOD 1
E2MO2M 12
5 Strict Pull Ups
15 Gymnastic Crunch
WOD 2
AMRAP 4
12 Box Jumps 24/20″
6 Squat Cleans @ 40/30kg
2 min Rest
AMRAP 4
12 Box Jumps 24/20″
3 Squat Cleans @ 60/45kg
2 min Rest
AMRAP 4
12 Box Jumps 24/20″
1 Squat Clean @ 75/55kg
Thursday 06
Liz & Amber Early Birthday WOD
‘Dirty 30’
For Time
30 Box Jumps 24/20″
30 Jumping Pull Ups
30 AKBS 16/12kg
30 Lunges
30 Knees to Elbow
30 Push Press 20/15kg
30 Sit Ups
30 Wall Balls 9/7kg
30 Burpees
30 DU
25 min Time Cap
Friday 07
WOD 1
EMOM 12
Min 1: 5 Handstand Push Ups
Min 2: 20s Hanging L Sit Hold
WOD 2
Fight Club
3 Rounds for Reps
1:00 Thrusters 42.5/30kg
1:00 Power Cleans 42.5/30kg
1:00 Box Jump Overs 24/20″
1:00 Pull Ups
1:00 Assault Bike Cals
1:00 Rest
Saturday 08
Coaches WOD
Sunday 09
REST DAY