Saturday

A) For Time with 10 minute time cap:

"Annie"

50 - 40 - 30 - 20 - 10

Abmat Situps 

Double Unders

B) For Time with 10 minute time cap:

"DT"

5 Rounds:

12 x Deadlifts (50/40kg)

9 x Hang Power Cleans

6 x Push Jerks

MOD 1 - 40/30kg

MOD 2 - 70/45kg (Rx'd)

WOD Courtesy of Coach Heidi.

Friday

PARTNER WOD:

A) OTMEM 8

5 x Power Snatches (40/30kg)

8 x Thrusters

In remainder of minute complete max Lateral Bar Burpees.

(Alternate minutes, record total burpees)

MOD 1 - 30/20kg

B) AMRAP 8

15 x Calories Assault Bike

(Alternate rounds, record total calories)

C) OTMEM 8

100m Wall Ball Carry

In remainder of minute complete max T2B.

(Alternate minutes, record total T2B)

Thursday

3 rounds for max reps:

1 min - Box Jump Overs

1 min - Push Press (40/30kg)

1 min - Air Squats

1 min - SDHP (40/30kg)

1 min - Rest

Wednesday

15 Mins - 5 x 5 Push Jerk

For Time:

20/18/14/12

Front Rack alt Lunge (40/30kg)

Alt KB Snatch (24/16kg)

200m

MOD 1 - 30/20kg, 16/12kg

MOD 2 - 50/40kg, 32/24kg

Tuesday

For Time:

400m

100 x Double Unders

80 x Wall Balls

400m

60 x Push Ups

40 x Toes to Bar

400m

Click here for: Double under tutorial