07/01/2019
WOD 1
EMOM20
- 6 Grip Switch Pull Ups (Switch at the top)
- 30s Ring Hold
- 30s Bar Tuck Hold
- 12 Handstand Side Taps (Facing wall)
WOD 2
10 Rounds for time of:
5 DB Power Snatch
5 DB Squat Snatch
5 DB SA OH Squats
DB@ 22.5/15KG
20min T.C.
08/01/2019
EMOM12
3 Position Power Snatch x 3
@42.5/30KG
2min Rest
EMOM12
3 Position Power Cleans x 3
@52.5/40KG
2min Rest
EMOM12
Hook Grip Deadlifts x 6
@70/52.5KG
09/01/2019
In Teams Complete (You go i go)
100 Cal Assault Bike
100 Cal Row
100 AKBS 32/24KG
100 Burpees
100 HR Push Ups
100 Ab Mat Sit Ups
100 Air Squats
100 T2B
200 DU
40 min T.C.
Tip: GO FAST!
10/01/2019
WOD1
Thrusters – 10 x 3
*Maintain a heavy weight throughout
WOD 2
AMRAP12
10 Front Rack Lunges@ 42.5/30KG
10 Push Press@ 42.5/30KG
10 Box Jumps@ 24”/20”
11/01/2019
EMOM16
- 20s Freestanding Headstand
- 10 Ring Dips
- 5 Lunge to Handstand
- 10 Med Ball Candlesticks 7/5KG
The ‘KARABEL’ Hero Wod
10RFT
3 Power Snatch@ 60/42.5KG
15 Wall Ball Shots@ 9/7KG
18min T.C.
12/01/2019
Coaches WOD
13/01/2019
REST DAY