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Tuesday
23
April 2019

WOD

6 RFT 6 HSPU 12 Alt Pistols 18 KBS, 24/16 kg 6 RFT 2 Squat Snatches, 50/35 kg 2 Overhead Squats, 50/35 kg 2 Back Squats, 50/35 kg 2 Front Squats, 50/35 kg

COMP SQUAD

Monday
22
April 2019

WOD

12 min ALT EMOM 5 Thrusters, 50/35 kg 3 Rope Climbs 21-15-9 Ball Slam, 20/15 kg Pull-up

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Saturday
20
April 2019

WOD

20 min TC 5 RFT 10 Power Cleans, 50/35 kg 5 Push Press, 50/35 kg 5 Back Squats, 50/35 kg 400 m, Run

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Rest Day
Friday
19
April 2019

WOD

Annie 50-40-30-20-10 Double Under AbMat Sit-up 5-10-15-20-25 Pull-up Push-up Air Squat

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Thursday
18
April 2019

WOD

21-15-9 Wall Ball, 9/6 kg KB Goblet Squat, 24/16 kg 12 min AMRAP 5 Snatch Balances, 50/35 kg 10 T2B 5 Strict Press, 50/35 kg

COMP SQUAD

Wednesday
17
April 2019

WOD

16 min ALT EMOM 20/15 Row Calories 25 AbMat Sit-ups 10 Pull-ups 5 Handstand Push-ups 1 Rep Max Power Clean

COMP SQUAD

Tuesday
16
April 2019

WOD

6 RFT 13 min TC 1 Turkish Get-up, Left Arm, 24/16 kg 3 Strict Kettlebell Press (1 Kb)s, 24/16 kg 1 Turkish Get-up, Right Arm, 24/16 kg 3 Strict Kettlebell Press (1 Kb)s, 24/16 kg 12 Kettlebell Swings, 24/16 kg 15 min TC For time: 5 rounds of: 5 Hang Clean & Jerks, 60/40 kg 30 Double Unders -- then -- Lateral Burpee Over Bar Max Effort

COMP SQUAD

Monday
15
April 2019

WOD

12 min TC 5 RFT Complex 2 Power Snatches, 50/35 kg 2 Hang Squat Snatches, 50/35 kg 2 Overhead Squats, 50/35 kg 5 RFT 10 Pull-ups 10 Box Jumps, 24/20 in 10 Front Squats, 50/35 kg

COMP SQUAD

Saturday
13
April 2019

WOD

Nicole 20 min AMRAP 400 m Run max rep Pull-ups

COMP SQUAD

Rest Day
Friday
12
April 2019

WOD

12 min ALT EMOM 10 Alt Pistols 25 AbMat Sit-ups 21-15-9 Thruster, 40/30 kg Lateral Burpee (Over Barbell)

COMP SQUAD

Thursday
11
April 2019

WOD

6-9-12-15-18-15-12-9-6 Wall Ball, 9/6 kg Hand Release Push-up Ball Slam, 20/15 kg 10 min EMOM 7 Push Press, 50/35 kg

COMP SQUAD

Wednesday
10
April 2019

WOD

Front Squat 7-7-7-7-7 12 min AMRAP 4 Power Snatches, 50/35 kg 4 Overhead Squats, 50/35 kg 4 Pull-ups 4 C2B

COMP SQUAD

Tuesday
9
April 2019

WOD

12 min ALT EMOM 20 KBS, 24/16 kg 13 Burpees 5 RFT 12 KB Bulgarian Split Squats, 24/16 kg 12 Alt KB Snatches, 24/16 kg 12 T2B

COMP SQUAD

Monday
8
April 2019

WOD

10 min EMOM 4 HSPU 6 Deadlifts, 100/70 kg 14 min AMRAP 10 Box Jumps, 24/20 in 10 Hang Power Cleans, 40/30 kg 6 Push Press, 40/30 kg

COMP SQUAD