Monday 08
WOD 1
Deadlift
20 mins to build to a 3 rep max
WOD 2
AMRAP 10
Supine Deadlift 50/35kg
SA OH DB Carry 22.5/15kg
Tuesday 09
WOD
E5MO5M
8 Rounds
30 Cal Row or 25 Cal Bike
15 Burpees
Wednesday 10
WOD
EMOM 30
Min 1. 10 Box HS Weight Transfer
Min 2. 30s Bar Tuck Holds
Min 3. 5 Lunge to HS
Min 4. 30s Ring Hold
Min 5. 10 HS Shoulder Taps
OR
Min 1. 10 Hand Release Push Ups
Min 2. 15s Bar Hang
Min 3. 3 Wall Walks
Min 4. 30s Push Up Ring Hold
Min 5. 20 Plank Shoulder Taps
Thursday 11
WOD 1
Back Squats
15 mins to build to heavy 5 reps
WOD 2
4 Rounds For Time
10 Box Jumps 30/24″
10 Squat Cleans 50/35kg
50 DU
15 min Time Cap
Friday 12
Benchmark WOD
‘Barbara’
5 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest 3 Mins
Saturday 13
Coaches WOD
Sunday 14
REST DAY