Thursday 22nd October

A) Gymnastic test #3

75 ttb for time

WOD 21-15-9

Burpee to rig

KBS 24/16

Goblet squat 

Wednesday 21st October

A) Narrow grip OHS

10 mins to warm up OHS taken from the ground

WOD - for time

100 double unders

50 OHS 45/30

50 push up

100 double unders

50 deadlift 80/60

50 cal assault bike

100 double unders

50 box jump over 24/20

50 push press 45/30

100 double unders 

Tuesday 20th October

A) Gymnastic test #2

100 kipping hspu for time

WOD 20 min AMRAP

1 x 400m run

————————

2 x 15 wall balls 9/6

10 t2b

Monday 19th October

A) gymnastic test #1

100 pull ups for time

- strict

- kipping

- butterfly

* pick one, think wise but remember it is for time

WOD 21-15-9

Thruster 50/35

SDHP 50/35

Burpee over bar 

Friday 16th October

WOD - for time

50-40-30-20-10

Wall balls 9/6

100-80-60-40-20

Double unders

Rules

1. If you break any set, 10 burpee penalty

2. 7 C2B pull ups between each set

Thursday 15th October

A) Deadlift cycle week 4

10 x TNG strongest grip

10 x TNG weakest grip

10 x alternating grip

- 5kg heavier than last week

WOD 4RFT

15 hspu

15 deadlift 80/60

Wednesday 14th October

A) Front squat

8x2 load light to start finishing in a max double in 8 sets

WOD EMOM x 16 min

Min 1: 8 front squat 100% BW

Min 2: 15 wall ball 9/6

Min 3: 30 double unders

Min 4: rest