Monday 14
WOD
50 cal row
50 jumping pull ups
50 lunges
50 ab mat sit ups
50 burpees
50 KB swings 24/20kg
50 cal row
*25min time cap
Tuesday 15
WOD 1
Clean & Jerk Tekkers
WOD 2
AFAP “Grace”
30 C&J 62.5/50kg
Wednesday 16
WOD 1
EMOM10
3 tempo ring dips 4:1:1
WOD 2
AMRAP20
3 ring muscle ups/ 9 ring dips
10 wall balls 9/7kg
30 DU
Thursday 17
WOD 1
EMOM5
5 power snatch 30/20kg
EMOM5
3 power snatch 42.5/30kg
EMOM5
1 power snatch 60/50kg
*1min rest between each EMOM set
WOD 2
3rds of:
2min max burpee box jumps
1min rest
Friday 18
WOD 1
Deadlift
10-7-5-3-3
WOD 2
TABATA24:
- Wall Balls 9/7kg
- SDLHP 35/25kg
- Box Jumps 24/20″
- Push Press 35/35kg
- Row
*20sec work, 10sec rest x8 on movement 1, followed by 1min rest, followed by 20sec work, 10sec rest x8 on movement 2, etc
Saturday 19
WOD 1
Tempo Back Squats 4:0:4:0
5-5-5-5-5
WOD 2
6rds for time:
200m sprint row/ski
10 squat cleans 40/30kg
Sunday 20
REST DAY