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Wednesday
16
October 2019

WOD

12 min ALT EMOM 5 OHS, 40/30 kg 7 Back Squats, 60/40 kg 4 RFT 12 Row Calories 10 Deadlifts, 80/60 kg 8 Alt KB Front Rack Lunges, 24/16 kg 6 Kamikaze Push Up

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Tuesday
15
October 2019

WOD

3-6-9-6-3 HSPU C2B 5 RFT 10 Thrusters, 40/30 kg 10 Lateral Burpee Over Bars 10 V-ups

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Monday
14
October 2019

WOD

10 min EMOM 3 Power Clean 3 Front Squat 3 Push Jerk, 50 /35 kg 5 RFT 12 DB Box Step-ups, 20/15 kg 12 T2B

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Saturday
12
October 2019

WOD

Partner Wod For time: 30 Squat Snatches, 40/30 kg (Shared) then 3 rounds of: 20 Partner Med Ball Sit-ups, 9/6 kg 10 SyncBurpee To Targets then 30 Thrusters, 40/30 kg (Shared)

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Rest Day
Friday
11
October 2019

WOD

15 min ALT EMOM 12 Row Calories 12 Ab Wheel Roll Outs 24 Double Unders 3 RFT 15 Wall Balls, 9/6 kg 10 Ball Slams, 20/15 kg

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Thursday
10
October 2019

WOD

12 min AMRAP 10 Double KB Clean & Jerks, 16/12 kg 7.5 m Double KB Overhead Walking Lunge, 16/12 kg 10 KB Russian Twists, 16/12 kg Back Squat @ 85-90% 3-3-3-3-3-3

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Wednesday
9
October 2019

WOD

5 RFT 6 Sumo Deadlifts, 60/40 kg 3 Squat Cleans, 60/40 kg 9 Bar Facing Burpees 21-15-9 Pull-up Alt DB Snatch, 20/15 kg

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Tuesday
8
October 2019

WOD

12 min ALT EMOM 3 Rope Climbs 6 HSPU 12 min AMRAP 12 KBS, 24/16 kg 12 KB Goblet Squats, 24/16 kg 12 Alternating V Up Toe Touches

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Monday
7
October 2019

WOD

DB Bulgarian Split Squat @12/10kg 5-5-5-5-5 DB Deadlift @20/15kg 10-10-10-10-10 21-15-9 DB Push Press, 20/15 kg Box Jump, 24/20 in

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Saturday
5
October 2019

WOD

For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 AbMat Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 AbMat Sit-ups 150 Air Squats

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Rest Day
Friday
4
October 2019

WOD

10 min EMOM 7 Back Squats, 50/35 kg 12 min AMRAP 12 Alt KB Snatches, 24/16 kg 12 Alt Pistol 24 Weighted AbMat Sit-ups, 15/10 kg

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Thursday
3
October 2019

WOD

21-15-9 Wall Ball, 9/6 kg Box Jump Over, 24/20 5 RFT 6 Power Snatches, 40/30 kg 6 Overhead Squats, 40/30 kg 6 HSPU

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Wednesday
2
October 2019

WOD

10 min ALT EMOM 15 KBS, 24/16 kg 10 Ball Slams, 20/15 kg 12 min AMRAP 10 Clean & Jerks, 40/30 kg 10 T2B 10 Lateral Burpee Over Bars

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Tuesday
1
October 2019

WOD

4 RFT 5 DB Devil Press, 20/15 kg 10 DB Front Squats, 20/15 kg 15 Unbroken Double Unders 5 rounds for quality 3 Strict Press, 50/35 kg 3 Push Press, 50/35 kg 3 Push Jerks, 50/35 kg

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Monday
30
September 2019

WOD

3-6-9-12 HSPU Power Snatch, 40/30 kg 2min rest 6-9-12-15 Power Clean, 40/30 kg Pull-up 2min rest 9-15-21 Deadlift, 40/30 kg Box Jump, 24/20 in

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