Monday 29
WOD 1
EMOM 10
10 Kips
WOD 2
Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Tuesday 30
WOD 1
Front Squats
8 – 8 – 8 – 8 – 8
*Use same weight accross all 5 sets
WOD 2
EMOM 15
3 Squat Cleans
Wednesday 31
WOD
Trick or Treat
Thursday 01
WOD 1
Bench Press
10 – 10 – 10 – 10 – 10
*Use same weights for all 5 sets
WOD 2
AMRAP 7
30 DU
20 Alt DB Power Snatch
3 min rest
AMRAP 7
30 DU
20 DB Power C+J (10 one side 10 the other side)
Friday 02
WOD 1
EMOM 10
Min 1: 5 Box HSPU
Min 2: 30s Hollow Hold
WOD 2
E2M2M 20
8 burpee box jump overs
8 hang power snatch 35/25kg
8 thrusters 35/25kg
Saturday 03
Coaches WOD
Sunday 04
REST DAY