Monday 13
WOD
AMRAP 5
21 Cal Row/Ski/Bike
21 Burpees
21 Pull Ups
5 min rest
AMRAP 5
15 Cal Row/Ski/Bike
15 Burpees
15 Toes To Bar
5 min Rest
AMRAP 5
9 Cal Row/Ski/Bike
9 Burpees
9 Ring Dips
Tuesday 14
WOD
AMRAP 30
In Teams of 3
24 Box Jumps 24/20″
12 HSPU
6 Rope Climbs
Wednesday 15
WOD 1
Deadlifts
10 – 7 – 5 – 3 – 1 – 1
WOD 2
AMRAP 15
2 – 4 – 6 – 8 – 10+
Burpee Over Box 24/20″
Alt DB Snatch 22.5/15kg
DB OH Squats 22.5/15kg
*Keep adding 2 reps until the end of the 15 minutes
Thursday 16
WOD 1
Push Press
5 – 5 – 5 – 5 – 5
15mins to build to heavy 5 reps
WOD 2
AMRAP 12
30 DU
15 Thrusters 30/20kg
Friday 17
Benchmark WOD 1
Helen
3 Rounds For Time
400m Row
21 KB swings 24/16kg
12 Pull Ups
*15min Time Cap
Benchmark WOD 2
Karen
For Time
150 Wall Balls 9/7kg
*10min Time Cap
Saturday 18
WOD
E5MO5M
6 Rounds
20 Cal Row/Bike/Ski
10 Squat Cleans 50/35kg