Monday 22
Handstand Tekkers
For Time:
10 single leg squats
10 handstand shoulder tap or 1 wall walk
20 single leg squats
20 handstand shoulder tap or 2 wall walk
30 single leg squats
30 handstand shoulder tap or 3 wall walk
40 single leg squats
40 handstand shoulder tap or 4 wall walk
Tuesday 23
Negative pull ups (5secs)
5-5-5-5-5
For Time:
15-12-9-12-15
Pull ups
Wall balls 9/7kg
Wednesday 24
Squat cleans
1-1-1-1-1-1-1-1
AMRAP20
20 med ball cleans 12/9kg
60 DU/180 SU
Thursday 25
Push Jerk
3-3-3-3-3
In 25mins, complete 5rds of:
Row 50sec, rest 10sec
Row 40sec, rest 20sec
Row 30sec, rest 30sec
Row 20sec, rest 40sec
Row 10sec, rest 50sec
Score = total distance
Friday 26
Rope climb tekkers
AMRAP20
2 length farmers carry 32/24kg (each hand)
2 rope climbs
3 ring muscle up
4 handstand push ups
Saturday 27
Coaches WOD
Sunday 28
REST DAY