Monday 11
WOD
4 Rounds For Time
1000m row or 2000m bike
21 Deadlift 50/35kg
15 Pull Ups
9 Push Jerk 50/35kg
35 min Time Cap
Tuesday 12
WOD 1
Overhead Squat
Build to heavy 3 reps
WOD 2
AMRAP 15
10 Power Snatch 50/35kg
20 Box Jumps 24/20″
10 Toes To Bar
Wednesday 13
WOD 1
EMOM 12
1. 20s Pull Up Hold
2. 30s Handstand Hold
3. 30s Low Ring Dip hold
WOD 2
4 Rounds
AMRAP 4
8 Chest to Bar
30 DU
2 min Rest Between Rounds
Thursday 16
WOD 1
Penlay Rows
6 – 6 – 6 – 6 – 6
*Use same weight across all sets
WOD 2
3 Rounds For Time
20/15 cals Row/Ski or 15/10 cals Bike
50 Sit Ups
25 American Kettlebell Swings 24/16kg
18 min Time Cap
Friday 15
Open WOD 14.5
For Time
21-18-15-12-9-6-3
Thrusters 42.5kg/30kg
Bar Facing Burpees
35 min Time Cap
Saturday
Coaches WOD
Sunday
REST DAY