Monday 28
BANK HOLIDAY – CLOSED
Tuesday 29
WOD 1
EMOM10
Odd: 20 Push Ups
Even: 5 Strict Toes to Bar
WOD 2
In 2mins, complete
5 Russian KB swings 20/16kg
5 Goblet Squats 20/16kg
20 Double Unders
*add 1rep to RKBS and GBS each 2min round – DU stay the same
**Continue 2min rounds until you are no longer able to complete a full round; maintain reps of last full round until the end of the time cap
***18min time cap
Wednesday 30
WOD 1
EMOM10
7 Thrusters 42.5/30kg
WOD 2
2 Rounds For Time
500m Row/Ski
50 Ab Mat Sit Ups
25 Pull Ups
*12min time cap
Thursday 31
WOD 1
3 position power snatch
2-2-2-2-2-2-2-2
WOD 2
Regionals Event 4
For time:
2rounds of
10 Snatches 80/60kg
12 bar-over-burpees
then,
2rounds of
10 snatches 52.5/35kg
12 bar-over-burpees
*20min time cap
Friday 01
WOD 1
Deadlifts
10-7-5-3-1-1-1
WOD 2
5 Rounds For Time
15 Box Jumps
10 Alternating DB Clean + Jerk
*8min time cap
WOD 3
Tabata Core
Hanging Wipers / Hollow Rocks / Toes to Bar / Plank
Saturday 02
WOD
In Pairs, for time:
100 American KB swings 16/8kg
90 K2E
80 Air Squats
70 Push Ups
70 Pull Ups
80 Walking Lunges
90 Ab Mat Sit Ups
100 American KB Swings
Sunday 03
REST DAY