Monday 04
WOD 1
Squat Snatch
Build to Heavy Single 20mins
WOD 2
AMRAP 15
10 Alternating Single Arm Dumbbell Snatch 22.5/15kg
10 Single Arm Overhead Lunge 22.5/15kg
10 Box Jumps 24/20″
Tuesday 05
WOD
10-9-8-7-6-5-4-3-2-1
Thrusters @ 42.5/30kg
Pull Ups
Into
1-2-3-4-5-6-7-8-9-10
Power Clean 42.5/30kg
Handstand Push Ups
30 Minute Time Cap
Wednesday 06
WOD 1
EMOM 12
1. 10 Ring Dips
2. 10 Bar Hanging Wipers
3. 10 False Grip Ring Rows
4. 10 Hollow Tuck Up
WOD 2
5 Rounds For Time
20/17 Cal Row
20 Back squats 20/15kg
10 Burpees
20 Minute Time Cap
*If using the bike 15 cals if using the ski erg 17/15 Cals
Thursday 07
WOD 1
Work on your 2 weakest movements
20 Minutes
WOD 2
EMOM 20
1. 15 American Kettlebell Swings 24/16kg
2. 15 Box Jump Overs
3. 50 DU/50 SU
4. 30 Walking Lunges
Friday 08
Open WOD 19.3
Saturday 09
Coaches WOD
Sunday 10
REST DAY