Monday 07
Bank Holiday – CLOSED
Tuesday 08
WOD
For Time, using a single DB:
10 Weighted Pull ups*
40 OH Lunges, 20 each arm
10 Weighted Pull Ups
30 Alternating Snatches
10 Weighted Pull Ups
20 OH Squats, 10 each arm
10 Weighted Pull Ups
10 Turkish Get-ups, 5 each arm
10 Weighted Pull Ups
Men use 22.5kg, Women use 15kg
*Strict or Jumping Pull Ups as an alternative
23min Time Cap
Wednesday 09
WOD 1
Thrusters
3-3-3-3-3-3-3
WOD 2
For Time:
12-9-6-3-6-9-12
Thursters
Deadlifts
Men use 42.5kg bar for both movements, Women use 30kg bar for both movements
Thursday 10
WOD 1
Handstand Tekkers
WOD 2
Coach Callum’s Final WOD – AMRAP20:
18 T2B
10 Box-over-Burpees
5 HSPU
Friday 11
WOD 1
Double Unders Tekkers
WOD 2
EMOM10:
10 Power Snatches 35/25kg
Double Unders
*Score = MAX DU’s over the 10mins
Saturday 12
WOD 1
Bench Press
8-8-8-8-8
WOD 2
AMRAP25:
10 Push Ups
30 Ab Mat Sit Ups
40 Cal Row
Sunday 13
REST DAY