Monday 04
WOD 1
Snatch Grip Deadlift
3 – 3 – 3 – 3 – 3 – 3 – 3
20 mins
*Use same weight across all 7 sets
WOD 2
3 Rounds For Time
400m row
20 AKBS 32/24kg
15 Toes To Bar
15 min time Cap
Tuesday 05
WOD 1
E3MO3M 15
3 Ring Muscle Ups
10 Lunge to Handstand
20 Gymnastic Crunch
WOD 2
4 Rounds For Time
10 Chest to Bar
15 Handstand Push Ups
50 DU
15 min Time Cap
Wednesday 06
WOD 1
Back Squat
Build to heavy single
WOD 2
AMRAP 20
In Pairs
2 Rope Climbs
30 Wall Balls 9/7kg
40 Sit Ups
*Each Round add 2 Rope Climbs
Thursday 07
WOD
E5MO5M 35
Complete 1 Round of:
15/10 Cals Row or 12/10 Cals Bike
7 Squat Cleans 60/42.5kg
15 Lateral Burpee Over Bar
Friday 08
Open WOD 18.3
2 Rounds For Time
100 DU
20 Overhead Squats 52.5/35kg
100 DU
12 Ring Muscle Ups
100 DU
20 Dumbbell Snatches 22.5/15kg
100 DU
12 Bar Muscle Ups
*14 min Time Cap
Saturday 09
Coaches WOD
Sunday 10
Rest Day