Monday 30
WOD 1
Deadlift
10 – 7 – 5 – 3 – 1
WOD 2
For 6mins
3 Deadlifts @ 110kg/72.5kg
3 Lateral Burpee over Bar
*add 3 reps each round
*Score = total reps completed
Tuesday 01
WOD 1
EMOM 10
Odd: 3 Ring Muscle Ups
Even: 10 Alt Pistol Squats
WOD 2
5 Rounds FT
15 Cal Air Bike
12 TTB
9 Thrusters @ 42.5/30kg
Wednesday 02
WOD 1
OH Squats
8 – 8 – 8 – 8 – 8
WOD 2
Coach Nathaniel Birthday WOD
2 rounds, for time, of:
5 OH Squats @ 42.5/30kg
19 Push Ups
89 DUs
29 Ab Mat Sit Ups
*11min Time Cap
Thursday 03
WOD
10 Rounds For Time
6 Burpee Box Jump Overs
12 Alt DB Snatch 22.5/15kg
3 Lengths DB Farmers Carry @ 60/40kg
*25min Time Cap
Friday 04
WOD 1
Front Squats
10 – 7 – 5 – 3 – 3
WOD 2
EMOM 12
Complete 1 Round of
1 Hang Clean
1 Power Clean
1 Squat Clean
@ 60/42.5kg
Saturday 05
WOD 1
Chest to Bar / Chin over Bar Pull ups
5 – 5 – 5 – 5 – 5
WOD 2
AMRAP 8
7 STOH @ 22.5/15kg
14 KB Swings @ 32/24kg
21 Ab Mat Sit Ups
Sunday 06
REST DAY