Friday

Partner WOD:

AMRAP 20:

Option 1 

(worth 1 point per completed round)

5 x Pull-ups

10 x Push-ups

15 x Squats

Option 2 

(worth 3 points per completed round)

5 x HSPU

7 x Pistol Squats

9 x Burpee plate jumps

-Both people may work at the same time

-No scaling for Option 2

-Record total points 

-Athletes may swap between option 

1 & 2 and adjust score accordingly.

-Exercises must not be exchanged between options

Thursday

4 x RFT 

400m

10 x Ring Push-ups

15 x SDHP (50/40)

20 x Jump Squats

Wednesday

Strength - 6:00am/ 5:30pm:

Skill Session: Bar/ Ring Muscle Ups

WOD - 6:30am/ 9:30am/ 6:30pm:

OTMEM 16

Odds: 3 x Bar M/ups (include attempts)

Evens: 5 x Strict HSPU 

Tuesday

AMRAP 12

100m

5 x Power cleans (70/50)

10 x Burpee bar jumps

Monday

"Barbara"

5RFT

20 x Pull ups
30 x Push ups
40 x Sit ups
50 x Squats