Monday 25
WOD 1
EMOM 10
1. 5 Strict Handstand Push Ups
2. 20s L-Sit Hold
WOD 2
For Time
100 DU
15 Deadlift 80/65kg
100 DU
12 Deadlift 95/77.5kg
100 DU
9 Deadlift 112.5/90kg
100 DU
6 Deadlift 127.5/105kg
100 DU
3 Deadlift 145/117.5kg
20 Minute Time Cap
Tuesday 26
WOD 1
Back squat
Build to a heavy 3 reps
WOD 2
AMRAP 12
20 Overhead Squats 40/30kg
15/12 Cal Row/Ski
10 Toes To Bar
Wednesday 27
WOD 1
EMOM 12
6 Rounds
1. 5 Strict Chest To Bar Pull Ups
2. 5 Strict Ring Dips
WOD 2
For Time
15-1
1-15
American KBS 32/24kg
Burpees
15 Mintue Time Cap
Thursday 28
WOD 1
Work on your 2 weakest movements
15 Minutes
WOD 2
3 Rounds For Time
500m Row/Ski
20 Air Squats
15 Hand Release Push Ups
20 Sit Ups
18 Minute Time Cap
*If using the bike do 1000m
Friday
Open WOD 19.2
Saturday
Coaches WOD
Sunday
REST DAY