Monday 15
WOD 1
Handstand Practice
E2MO2M 10
5 Lunge to handstand
3 Wall Walks
WOD 2
5 Rounds For Time
15 Thrusters @ 35/25kg
30 DU
15min Time Cap
Tuesday 16
WOD 1
Squat Snatches
2 – 2 – 2 – 2 – 2
Use same weight across all 5 sets
15 mins
WOD 2
AMRAP 10
10 OH Squats 35/25kg
7 Bar Facing Burpees
Wednesday 17
WOD 1
Kipping Practice
E2MO2M 10
10 Hollow Bar Pulls
10 Gymnastic Sit ups
WOD 2
AMRAP 16
15/12 Cal Row
10 Wall Balls 9/7kg
5 Deadlifts 125/90kg
Thursday 18
WOD
AMRAP 8
10 Pull Ups
20 Front Rack Lunges 30/20kg
5 min Rest
AMRAP 8
10 Toes to Bar
20 DB Squats 20/12.5kg
5 min rest
AMRAP 8
10 Ring Dips
20 KB Swings 24/16kg
Friday 19
WOD 1
Handstand Push Up Practice
E2MO2M
10 Pike Push Ups
10 Wall Kick Ups
Benchmark WOD
3 Rounds of Rowing Kelly
400m Row
30 Box Jumps 24″/20″
30 Wall Balls 9/7kg
Saturday 20
Coaches WOD
Sunday
REST DAY