Monday 05
WOD 1
Tempo Back Squats @ 33X0
6 – 6 – 6 – 6 – 6
WOD 2
AMRAP 12
12 SA OH Lunges 22.5/15kg
30 DU
8 DB Squat Cleans 22.5/15kg
Tuesday 06
WOD 1
EMOM 10
Fitness
2 Shallow kips + 1 kip x 3
Performance
2 kips 1 kipping pull up x 3
WOD 2
3 Rounds Not For Time
Strict Press x 4 @ 70% 1RM
Max Strict HSPU
3 min Rest
3 Rounds Not For Time
Weighted Chin Ups x 4
Max Inverted Rows
3 min rest
Wednesday 07
WOD 1
Behind The Neck Jerks
5 – 5 – 5 – 5 – 5
WOD 2
E2MO2M 16
5 Hang Squat Snatch 42.5/30kg
10 T2B
Thursday 08
WOD 1
10 min Gymnastic Practice
Fitness: Handstand to Wall
Performance: Free Handstand
WOD 2
5 Rounds For Time
15 Wall Balls 9/7kg
7 Clean + Jerks 50/35kg
7 Ring Dips
200m Row
Rest 2 min
30 min Time Cap
Friday 09
WOD
‘The Froning Fantasy Land’
21 – 15 – 9
Thrusters 42.5/30kg
Pull Ups
15 – 12 – 9
Thrusters 50/35kg
Chest to Bar Pull Ups
12 – 9 – 6
Thrusters 60/42.5kg
Muscle Ups
30 min Time cap
Saturday 10
Coaches WOD
Sunday
REST DAY