Full week March 9th


MONDAY

WOD 1 Back squat 8 at 65% 8 at 70% 8 at 75% 8 at 80% WOD 2 Every 6:00 x 3 15/20 Cal bike - standing damper 8/10 Then, 15-10-5 Wall balls 6/9kg Hang power clean 30/42.5kg Score - each round for time

TUESDAY

WOD 1 EMOM x 10:00 1) AMRAP -1 wide grip strict pull up 2) 8-7-6-5-4 Strict press (build if possible) WOD 2 Every 10:00 x 2 24/30 Cal row 30 Hand release push up 30 DB hang clean and jerk 15/22.5kg 20 Burpees 20 Toes to bar Score - each round for time

WEDNESDAY

WOD 1 EMOM x 10:00 1 Power clean + 1 hang power clean 5:00 build, 5:00 across WOD 2 EMOM x 20:00 1) 10 Deadlift 70/100kg 2) 12 Box jumps 20/24" 3) 12 KB swing 24/32kg 4) 10 DB step ups 20" 15/22.5kg 5) Rest

THURSDAY

WOD 1 4 Sets 5 Push press with :2 pause overhead each rep 10 Reverse lunges with foot raised on plate (DB's by side) 12 KB anchoured leg raises WOD 2 For total reps 5 Rounds 1) DB Thruster 15/22.5kg 2) Cal bike erg 3) Rest 4) Rest

FRIDAY

WOD 1 4 Sets 8 DB bench press 8 Bent over row WOD 2 For total reps 4:00 AMRAP 15 Chest to bar 15 Power snatch 25/35kg 15 Bar facing burpee (Rest 2:00) 4:00 AMRAP 10 Chest to bar 10 Power snatch 25/35kg 10 Bar facing burpee (Rest 2:00) 4:00 AMRAP 5Chest to bar 5 Power snatch 25/35kg 5 Bar facing burpee


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