Monday 11
WOD 1
Thrusters
15 minutes to build to a heavy double
WOD 2
3 Rounds For Time
10 Strict Pull Ups
20 Wall Balls 9/7kg
25/20 cal row
18 Minute time cap
*20/16 cals bike or ski
Tuesday 12
WOD 1
EMOM 12
1. 20 Hand release push ups
2. 30s Bar tuck hold
3. 15 Lunge to handstand
4. 20 Hollow tuck up
WOD 2
E4MO4M 20
In 4 Minutes Complete
1 Round
50 DU
10 Lateral Burpees Over Bar
7 Power Snatch 50/35kg
Wednesday 13
WOD 1
Bench Press
15 Mins to build to a heavy 3 reps
WOD 2
AMRAP 15
10 STOH 42.5/30kg
20 Front Rack Reverse Lunge 42.5/30kg
10 Toes To Bar
Thursday 14
WOD 1
Work on your 2 weakest Movements
20 Minutes
WOD 2
In teams of 3
AMRAP 20
20 Sit Ups
250m Row
10 Box Jumps
*1 person works the other 2 rest
Friday 15
Open WOD 19.4
Saturday 16
Coaches WOD
Sunday 17
REST DAY