Full week Feb 24th

MONDAY

WOD 1 Back squat 8 at 70% 8 at 75% 6 at 80% 6 at 85% WOD 2 AMRAP 15:00 15 Wall balls 6/9kg 15 Pull ups 15 DB front squat 15/22.5kg 15 Hand-release push ups

TUESDAY

WOD 1 EMOM x 10:00 2 Power clean + Jerk 5:00 build, 5:00 across - Heavier than last week WOD 2 EMOM x 8:00 1) 13/16 Cal bike 2) 14 DB snatch 15/22.5kg

4:00 Rest EMOM x 8:00 1) 50 Double unders 2) 10 Hang power cleans 35/50kg

WEDNESDAY

WOD 1 5 Sets 6 DB bench press 1 Legless rope climb Notes: Legless rope climb scales legs up, legless down 2-4 rope pull ups/hand on top 4 Rope hauls WOD 2 Each for time: Every 10:00 x 2 15-12-9 Box jump 20/24" Toes to bar Burpee

THURSDAY

WOD 1 EMOM x 10:00 1) :30 DB front rack walking lunge 15/22.5kg 2) :30 KB farmers carry 24/32kg WOD 2 For total reps AMRAP 2:30 x 4 8 DB thruster 15/22.5kg 8 Shuttles 42ft (2:30 Rest)

FRIDAY

WOD 1 EMOM x 10:00 1) 5 Push press (across) 2) 4 Sandbag loads WOD 2 Every 5:00 x 4 (alt between A/B) A) 450/500m Bike B) 225/250m Row Then, 2 rounds of 4 Power cleans 40/60kg 4 Shoulder to overhead


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