Monday 24
WOD 1
Front Squats
6 – 6 – 6 – 6 – 6
WOD 2
AMRAP 10
10 Wall Balls 9/7kg
10 Toes to Bar
10 Push Ups
Tuesday 25
WOD 1
EMOM 10
ODD: 30s Handstand Hold
EVENS: 30s Hangs
WOD 2
4 Rounds For time
50 DU
25 Pull Ups
15 AKB Swings 32/20kg
Wednesday 26
WOD
AMRAP 30
500m Row/Ski or 1100m Bike
50 Sit Ups
50 SA OH Lunges 22.5/15kg
Thursday 27
WOD 1
Squat Cleans
15 mins to build to heavy single
WOD 2
5 Round For Time
10 Power Hang Cleans 40/30kg
30 DU
15 Wall Balls 9/7kg
Friday 28
HERO WOD
‘Danny’
AMRAP 20
30 Box Jumps 24/20″
20 Push Press 52.5/35kg
30 Pull Ups
Saturday 29
Coaches WOD
Sunday 30
REST DAY