Monday 10
WOD
3 Rounds
OH Squats 35/25kg
Box Jumps 24/20″
Air Bike
Pull Ups
Plate OH Lunges 20/15kg
Burpees
*1 min on each exercise at the end of the minute go straight onto the next exercise. This is a running clock
*Score = Total Reps achieved over all 3 rounds
Tuesday 11
WOD 1
Thrusters
15 – 15 – 15 – 15
*Use same weight for all 4 sets
WOD 2
AMRAP 12
30 Wall Balls 9/7kg
20 AKBS 24/16kg
10 Alt Hang DB Snatch 22.5/15kg
Wednesday 12
WOD
0-5 mins
2 Rounds
30 DU
10 TTB
10 Deadlift 75/52.5kg
5-10mins
2 Rounds
30 DU
10 TTB
7 Deadlift 100/70kg
10-15mins
2 Rounds
30 DU
10 TTB
5 Deadlift 115/85kg
15-20mins
2 Rounds
30 DU
10 TTB
3 Deadlift 125/100kg
Thursday 13
WOD 1
Clean and Jerk
3 – 3 – 3 – 3 – 3 – 3 – 3
WOD 2
For Time
21 – 18 – 15 – 12
Cals Row/Bike/Ski
STOH 45/32.5kg
*12min Time Cap
Friday 14
Benchmark WOD
Saturday 15
Coaches WOD
Sunday 16
REST DAY