Monday 28
WOD 1
EMOM 12
1. Horizontal Ring Rows 10
2. Hollow Hold 30s
3. Handstand Hold 30s
4. Hanging Knee Tuck Hold 30s
WOD 2
21 – 15 – 9
Pull Ups
KBS 32/24kg
Into
9 – 15 – 21
30 – 60 – 120
Thrusters 42.5/30kg
DU
*20 min time cap
Tuesday 29
WOD 1
Snatch Complex
3 – 3 – 3 – 3
1 Rep = 1 Power Snatch + 1 Snatch Push Press + 1 Overhead squat
WOD 2
EMOM18
1. 30s Max Cals Assault bike
2. Max Reps Deadlift 60/42.5kg
3. 30s Max Cals Rower
4. Max Reps Front Squat 60/42.5kg
5. Max Reps Toes To Bar
6. Rest
Wednesday 30
WOD 1
10 mins Handstand Practice
WOD 2
5 Rounds For Time
10 HSPU
20 Box Jumps 24/20″
30 Wall Balls 9/7kg
*25 min Time Cap
Thursday 31
WOD 1
Split Jerk
Build to heavy single
WOD 2
3 Rounds of
AMRAP 4
250m Row/Ski or 500m Bike
15 Sit Ups
30 DU
4 Min Rest
Friday 01
Open WOD 17.1
For Time
10 Dumbbell Snatches
15 Burpee Box Jump-Overs
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Men 22.5kg DB 24″ Box / Women 15kg DB 20″ Box
20min Time Cap
Saturday 02
Coaches WOD
Sunday 03
REST DAY