WOD - WEDNESDAY

STRENGTH
Front Squat 5 x 3
Back Squat 1 x 15

Deadlift - 15-12-9-6-3 (100/70kg)
Pull Ups 25 on each round

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2 Minutes max wall ball - post totals

WOD - TUESDAY

STRENGTH
Deadlifts 3x3, 1 x 15

AMRAP in 15 Minutes

7 Box Jumps to burpees
7 Power cleans 60/40kg
7 Air Squats / Ring Dips, alternate these on every round

CHALLENGE
HSPU or handstand holds - 3 x max
Strict pull-ups 3 x max reps

PHOTO's

WOD - MONDAY

STRENGTH
5 x 3 Back squats

Workout (60/40kg)
10-8-6-4-2 Thrusters
10-20-30-40-50 Double Unders
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TECHNIQUE
Muscle Ups

WOD - SATURDAY

ENDURANCE

Run the Hill
Timed.......

12-9-6-3-1 - (Focus on technique and strength no time)
Handstand Push Ups
Static Pull Ups
Toes to bar or Knees to elbows

WOD - FRIDAY

100 Burpees for time
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STRENGTH
Squat clean and 3 Jerks (max weight)
- Split Jerk or Push Press-

WOD - THURSDAY

STRENGTH

5 rounds of
3 Shoulder press (from behind the neck)
2 Overhead Squats

CINDY
20 Minutes AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

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WOD - WEDNESDAY

STRENGTH
Power Clean 5-5
Squat Clean Jerk 3-3

WOD
4 x Rounds for time
400M Run
50 Squats

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WOD - TUESDAY

TECHNIQUE
3 Runds of 5 reps
KB Goblet Squat
KB Swing
KBClean and Jerk

30 KB Goblet Squat
20 KB Swings 24/16
10 KB Clean and Jerk 10 per arm
Run 100M with KB - complete 8 rounds. Start with movement and end with run

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WOD - MONDAY

TECHNIQUE
4 x Rounds
10 Self standing Hand stand attempts
Handstand walk 3-5 metres

One arm KB - Teach proper technique

WOD
25 Min AMRAP
3 Muscle Ups
5 One arm KB Swings - 24/16kg (per arm)
7 Hang Squat Clean - 60/40kg
9 Toes 2 Bar

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