Monday 25
WOD
6 Rounds For Time
20 Alternating Dumbbell Snatch 22.5/15kg
30/25 Cal Row
20 Hand Release Push Ups
*If using the bike or ski erg do 25/20 calories
35 Minute Time Cap
Tuesday 26
WOD 1
EMOM 10
1. 3 Wall Walks
2. 10 Strict Chin Ups
WOD 2
In Pairs
E5MO5M 20
Complete 1 Round of
20 Burpee Box Jump overs 24/20″
20 Overhead Squats 30/20kg
Then
20 Burpee Box Jump overs 24/20″
16 Overhead Squats 40/30kg
Then
20 Burpee Box Jump overs 24/20″
12 Overhead Squats 50/35kg
Then
20 Burpee Box Jump overs 24/20″
8 Overhead Squats 60/40kg
*One person works the other rests
**Split reps evenly
Wednesday 27
WOD 1
Front Squat
15 Minutes to Build to Heavy 3 Reps
WOD 2
5 Rounds
5 Double Dumbbell Power Cleans 22.5/15kg
10 Double Dumbbell Push Jerks 22.5/15kg
15 Toes To Bar
15 Minute Time Cap
Thursday 28
WOD 1
EMOM 10
1. 30s Handstand Wall Hold
2. 15 Beat Swings
WOD 2
AMRAP 12
15 Pull Ups
50 DU or 100 SU
15 Wall Balls 9/7kg
Friday 29
Benchmark WOD
Linda
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 x Bodyweight
Bench Press 1 x Bodyweight
Squat Clean .75 x Bodyweight
Saturday 30
Coaches WOD
Sunday 31
REST DAY