31/12/2018
WOD 1
EMOM 12
1. 30s Handstand Hold
2. 30s High Plank Hold
3. 20 Low Amplitude Kips
WOD 2
6RFT
9 Deadlifts
3 Thrusters
6 Front Rack Lunges
@60/42.5kg
Then…
Remaining time to hit a heavy C&J
25 min T.C.
01/01/2019
REST DAY
02/01/2019
WOD 1
Squat Snatch
8×2 – Progressive loading
WOD 2
AMRAP15
30 DU
20 Wall Balls @9/7kg
10 BBJO @24”/20”
03/01/2019
The K-WOD
21-15-9
Strict Press@35/25
Ring Rows
21-15-9
Push Press@45/30
Pull Ups
21-15-9
Push Jerk@55/40
C2B Pull Ups
21-15-9
Handstand Push Ups
Bar Facing Burpees
40 min T.C.
04/01/2019
WOD1
Back Squats
6×5 – Moderately heavy weight throughout
WOD2
8RFT
600m Row
15 AKBS @ 32/24kg
18min T.C.
05/01/2019
Coaches WOD
06/01/2019
REST DAY