Performance
WOD 1
Deadlift
1 x 15 @45%
1 x 10 @ 55%
1 x 8 @65%
1 x 6 @70%
3 x 6 @75%
20 Minute Time Cap
WOD 2
2 Rounds
Cals 30 – 20 – 10
Toes to Bar 15 – 10 – 5
Wall Balls 30 – 20 – 10
2 minutes rest between rounds
19 Minute Time Cap
Fitness
WOD 1
Deadlift
1 x 15
1 x 10
1 x 8
4 x 6
20 Minute Time Cap
WOD 2
2 Rounds
Cals 30 – 20 – 10
Toes to Bar 15 – 10 – 5
Wall Balls 30 – 20 – 10
2 minutes rest between rounds
19 Minute Time Cap
Home
WOD
2 Rounds
Split Jumps 60 – 40 – 20
V-Ups 15 – 10 – 5
Thrusters 30 – 20 – 10
Rest 2 minutes between rounds
Note: Use a weighted odd object for the thrusters if you haven’t got dumbbells, kettlebells or a bar.