Friday

Partner WOD:

Angie & Karen:

For Time:

100 x Pullups (swap every 10)
100 x Pushups (swap every 10)
100 x Abmat Situps (swap every 20)
100 x Squats (swap every 20)
150 x Wall Balls (swap every 10)

Thursday

10 minutes: Work to 1RM Squat Clean

AMRAP 16:

10 x Burpee Bar Touch
10 x Knees to Elbows
10 x Squat Clean & Jerk (L1 & L2 50% 1rm, L3 60% 1rm)
Run (L1-100m Sprint, L2 & L3 -200m Sprint)

Wednesday

"Choose your own adventure"

Choose two of the three WODs and complete for time:

1) 21/15/9
KB Swings (16/12, 24/20, 32/24)
Wall Balls

2) 21/15/9
Overhead Squats (L1 30/20, L2 & L3 40/30)
Bar Facing Burpees

3) 21/15/9
Pull Ups
Ring Dips

Rest 2 minutes then complete AMRAP 4 Minutes:
Wall Walks

Tuesday

For Time:

Run (L1, 400m L2 & L3 800m)
50 x Squats
40 x Push Ups (L1 & L2 HR, L3 Rings)
30 x Toes to bar
Run (L1 200m, L2 & L3 400m)
30 x Pull ups
40 x Shoulder to Overhead (30/20kg, 40/30kg, 50/40kg)
50m KB Walking Lunge (16/12kg, 24/20kg, 32/24kg)
Run (L1, 400m L2 & L3 800m)

Cut off - 25m

Monday

10 Min:

1RM Power Clean

5RFT:

10 x HSPU (L1 box)

15 x Hang power clean (L1 30/20, L2 & L3 45/30)

30 x Double unders (L1 60 x Single unders)

20 min cut off