Monday 09
WOD 1
Front Squats
3 – 3 – 3 – 3 – 3
WOD 2
AMRAP 7
6 Cal Row/Ski/Bike
10 Front Rack Lunges 20/15kg
Tuesday 10
WOD 1
Tempo Pull Ups
5 – 5 – 5 – 5 – 5
(5/5/0/0)
WOD 2
EMOM 20
1. Ring Dips
2. Ring Rows
3. Push Ups
4. Gymnastic Crunches
5. Rest
*30s work 30s rest
Wednesday 11
WOD 1
Hang Cleans
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
WOD 2
AMRAP 10
10 Box Jump Overs 24/20″
10 DU
10 Ab Mat Sit Ups
Thursday 12
WOD
10 Rounds For Time
30 Air Squats
20 Cal Row/Ski/Bike
5 HSPU
*35 min Time Cap
Friday 13
WOD
21 – 15 – 9
American KB Swings
Sumo Deadlift High Pull
400m KB Run after each round
RX 24/16kg
*15 min Time Cap
Saturday 14
WOD 1
Push Press
8 – 8 – 6 – 6 – 4 – 4
WOD 2
EMOM 20
In pairs
Partner 1: 5 Thrusters 42.5/30kg
Partner 2: Bar Hang for as long as possible
Sunday 15
REST DAY