Workout of the day

11/03/19 – 17/03/19

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