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Thursday
18
January 2018

WOD

14min ALT Emom 1 Rope Climb 7 Burpees 1 Rope Climb 7 Box Jumps, 24/20 in 21-15-9 Ring Dip Snatch, 40/30 kg

COMP SQUAD

Wednesday
17
January 2018

WOD

Front Squat 5-5-5-5-5-5 13min AMRAP 12 Ball Slams, 20/15 kg 12 Kettlebell Snatches, 24/16 kg Waiter Walk, 24/16 kg, 30 m

COMP SQUAD

Tuesday
16
January 2018

WOD

12min ALT EMOM 7 Handstand Push-ups 7 Deadlifts, 100/70 kg 5 RFT 10 Dumbbell Thrusters, 20/15 kg 15 Toes-to-bars

COMP SQUAD

Monday
15
January 2018

WOD

FGB 4 Rounds Power Clean, 50/35 kg Pull-up Box Jump, 24/20 in Wall Ball, 9/6 kg Kettlebell Swing, 24/16 kg Rest 1 min

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Saturday
13
January 2018

WOD

5 rounds for time of: 10 Hang Squat Cleans, 50/35 kg 10 Ring Dips 10 Handstand Push-ups 10 V-Ups 10 Hang Power Snatches, 50/35 kg

COMP SQUAD

Rest Day
Friday
12
January 2018

WOD

For time: 30 Wall Balls, 9/6 kg -- then -- 7 rounds of: 10 Toes-to-bars 20 Push-ups 30 Medicine Ball Cleans, 9/6 kg 40 Double Unders -- then -- 30 Wall Balls, 9/6 kg

COMP SQUAD

Thursday
11
January 2018

WOD

For 3 cycles: 5min AMRAP 10 Kettlebell Swings, 24/16 kg 10 Pull-ups 10 Kettlebell Goblet Squats, 24/16 kg Rest 3 mins between each cycle. Push Press 5-5-5-3-3-3-1-1-1

COMP SQUAD

Wednesday
10
January 2018

WOD

6 RFT 10 Dumbbell Snatches, 20/15 kg 10 Burpee Box Jump Overs 10min EMOM 6 Hang Power Cleans, 50/35 kg 4 Front Squats, 50/35 kg

COMP SQUAD

Tuesday
9
January 2018

WOD

15min ALT EMOM 10 Burpees 10 Wall Balls, 9/6 kg 10 T2B 4 RFT 5 Power Cleans, 50/35 kg 5 Squat Cleans, 50/35 kg 3 Push Jerks, 50/35 kg Rest 1 min

COMP SQUAD

Monday
8
January 2018

WOD

Deadlift 5-5-5-3-3-3-1-1-1 12min AMRAP 10 Overhead Squats, 40/30 kg 10 Pull-ups 20 AbMat Sit-ups

COMP SQUAD

Saturday
6
January 2018

WOD

18min AMRAP 30 Double Unders 10 Cleans, 70/45 kg 12 Wall Balls, 9/6 kg

COMP SQUAD

Rest Day
Friday
5
January 2018

WOD

10min ALT EMOM 10 Ball Slams, 20/15 kg 10 Thrusters, 40/30 kg 5 RFT 10 Toes-to-bars 10 Cleans, 40/30 kg 10 Box Jumps, 24/20 in

COMP SQUAD

Thursday
4
January 2018

WOD

10min EMOM 3 Power Cleans, 40/30 kg 2 Push Jerks, 40/30 kg 3 Front Squats, 40/30 kg 12min AMRAP 7 Pull-ups 3 Chest-to-bar Pull-ups 10 Kettlebell Goblet Squats, 24/16 kg 15 Kettlebell Swings, 24/16 kg

COMP SQUAD

Wednesday
3
January 2018

WOD

4 RFT: 8 Snatches, 40/30 kg 10 Lateral Burpee Over Barbells 12 V-Ups 14min AMRAP 8 Pistols (Alternating Legs)s 16 Wall Balls, 9/6 kg 8 Clusters, 40/30 kg

COMP SQUAD