Full Week Jan 27th


MONDAY

WOD 1 EMOM x 10 3 Front squat 70-75% - At or slightly lighter than last week WOD 2 AMRAP 3:00 x 4 10 Clean and jerk 45/70kg 15 Pull ups AMRAP Bar over burpee (Rest 3:00)

TUESDAY

WOD 1 4 Sets 5 Deadlift - across 16 Top down DB press* *3 options (easiest to hardest) A) Standing B) Lseated raised on matts/plate C) Lseated on floor WOD 2 EMOM x 20 1) 12/15 cal row 2) 50 Double unders 3) 12/15 Cal bike 4) 10 DB snatch 15/22.5kg

WEDNESDAY

WOD 1 EMOM x 10 1 Strict pull up - Add weight as needed + Alternate between A) 12 Abmat sit ups B) :20 Hollow hold WOD 2 Every 8:00 x 2 10 Burpee pull ups 20 Box jumps 20/24" 30 Hang power snatch 25/35kg 40 Alt Reverse goblet lunge 15/22.5kg

THURSDAY

WOD 1 Bench press - All reps with :1 pause at chest A. Build to heavy set of 5 B. 2x5 at 80-90% of heavy 5 WOD 2 2 Sets Ascend the ladder for 6:00 1-2-3-4-5... Power clean 55/80kg 2-4-6-8-10... Ring dip Rest 4:00 between sets Both sets scored

FRIDAY

WOD 1 Back squat 10 at 60% 8 at 65% 6 at 70% 2x5 at 75% WOD 2 Every 3:00 x 6 Alternate between A & B A. 15/20 Cal bike 12 Toes to bar B. 15/20 Cal Row 10 Handstand push ups


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