Thursday

15 x Minutes Mobility & Stretching
15 x Minutes work to 1RM Back, Front or OH Squat

Then:

OTMEM 14:

Option A:
Odds - 3 x Squats at 75% Above 1RM
Evens - 20 x Double Unders

Option B:
Odds - 3 x Muscle ups (Ring or Bar) or 5 x Strict Pull ups
Evens - 20 Double Unders

Wednesday

Australian Hero Games WOD 2:

BAIRD

600m run buy in, 2min CAP – on the 2min mark the 1st round in the AMRAP commences. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.


then into

3 Rounds AMRepsAP

1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Tuesday

For Time:

21/15/9
KB Swings (24/16)
HR Pushup w/- KB Touch

Run 800m

21/15/9
Pullups
Hang Power Snatch (40/30)

Run 400m

Monday

Australian Hero Games WOD 1

"WOOD"

5 RFT 29 Minute cut-off

400m
10 x Box Jumps
10 x SDHP (40/30)
10 x Thrusters (40/30)
1 min rest

Saturday

21/15/9

Pull-ups

Push-ups

400m