Monday 04
E5MO5M35
0min 30 Burpess
5min 30 Box Jumps 24″/20″
10min 30 Wall Balls 9/7kg
15min 30 Burpees
20min 30 Box Jumps
25min 30 Wall Balls
30min 15 Burpess / 15 Box Jumps / 15 Wall Balls
In remaining time run
Score = how many lengths you do
Tuesday 05
OH Squat
5-5-5-5-5
4 Rounds
In 3 mins
2 rounds
10 x OH Squats 60/40kg
10 x C2B Pull Ups
Rest in remaining time
*if completed 2 full rounds add 2 reps
Wednesday 06
DU Tekkers
Annie
50-40-30-20-10
DU / Sit ups
*Tripple reps for SU
Thursday 07
Handstand Tekkers
5 Rounds
5 x HSPU
10 x Burpees
250m ski/row
Friday 08
SUMO DLHP
10-10-10-10-10
AMRAP12
3 x SUMO DLHP 60/40kg
3 x TTB
*add 3 reps each round until end of the 12mins
Saturday 09
Coach’s WOD
Sunday 10
REST DAY