Monday 13
Kipping Pull Ups Tekkers
AMRAP10
Pull Ups x 10
DU/SU x 50/150
Tuesday 14
Snatch
5 min to find heavy 3 reps then
3-3-3-3-3
5 Rounds
OH Squat x 5 65/45kg
DB Snatch x 10 25/17.5kg
Bike/Row/Ski x 20 Cal
Wednesday 15
Split Jerks
5-5-5-5-5
Fight Gone Bad x3
1min each exercise
As soon as the minute is up go straight onto the next exercise.
Once all 5 exercises have been completed 1 min rest
Score is total points over the 3 rounds (1 point = 1 rep/cal)
Wall Balls 9/7KG
Power Clean 40/30kg
Box Jumps 24/20″
Push Press 40/30kg
Row for Cals
Thursday 16
Penlay Rows
8-8-8-8-8
15-12-9-6-3
HSPU
KBS 32/24kg
Friday 17
Muscle Up Tekkers
AMRAP10
Ring Muscle Ups x3
Burpee x3
TTB x3
*Add a rep each round
Saturday 18
Coaches WOD
Sunday 19
REST DAY