Monday 19
WOD 1
Back Squats
15 mins to build to heavy single
WOD 2
AMRAP 12
In pairs complete
Partner 1:
30 DU
12 Ab Mat Sit Ups
8 Burpees
Partner 2:
Row for Meters
Score = Meters Completed
Tuesday 20
WOD 1
HSPU Practice
10 mins
WOD 2
20 Deadlifts
1 Rope Climb
20 Power Snatch
2 Rope Climbs
20 OH Squats
3 Rope Climbs
20 Clean + Jerks
4 Rope Climbs
20 Front Squats
5 Rope Climbs
RX: 42.5/30kg
20min Time Cap
Wednesday 21
WOD 1
25 mins to complete
Squat Snatch
2-2-2-2-2
Squat Cleans
2-2-2-2-2
WOD 2
EMOM 9
- 6 Bar Roll Outs
- 15 Gymnastic Crunch
- 6el Glider Planks
Thursday 22
WOD
E3MO3M 24
2 Strict Pull Ups
2 Strict Toes To Bar
2 Tuck Ups
2 Kips
2 Kipping Pull Ups
2 Kipping Toes To Bar
*Do not drop from bar
Friday 23
Remembrance Day WOD
AMRAP 19:18
11 Box Jumps 24/20″
11 Alt DB Snatch 22.5/15kg
11 Alt OH Lunges 22.5/15kg
After times up
100 DU Check out
Saturday 24
Coaches WOD
Sunday 25
REST DAY