Monday 18
WOD 1
EMOM 10
1. 5 Strict Handstand Push Ups
2. 5 Strict Toes to Bar
WOD 2
AMRAP 18
10 Thrusters 42.5/30kg
500m Row
20 Wall Balls 9/7kg
30 American Kettlebell Swings 24/16kg
If using bike do 1000m if using the ski erg do 400m
Tuesday 19
WOD 1
Clean & Jerk
Build to Heavy Single
15 Minutes
WOD 2
4 Rounds For Time
15 Hang Power Clean 35/25kg
25 Box Jump 24/20″
50 DU or 150 SU
15 Minute Time Cap
Wednesday 20
WOD 1
EMOM 12
1. 10 Ring Dips
2. 5 Strict Chest to Bar
3. 20 Hollow Tuck Ups
WOD 2
AMRAP 18
In Pairs
1000m Row
4 Rope Climbs
20 Goblet Squats @ 22.5/15kg
One person works one person rests
Split reps however you like
If using the bike do 2000m if using the ski erg do 750m
Thursday 21
WOD 1
Work on Your Two Weakest Movements
20 Minutes
WOD 2
For Time
21-15-9
Burpees
After each round complete
15 Sit Ups
100 DU or 200 SU
15 Minute Time Cap
Friday 22
Open WOD 19.5
Saturday 23
Coaches WOD
Sunday 24
REST DAY