Monday 31st Setember

A) back squat

4 x 10 @ 50% of 1RM

WOD - Helen

3RFT

400m run

21 KBS 24/16

12 pull ups

Friday 21st August

A) OHS w/ pause

6 x 2 OHS w/ 3 long seconds at the bottom of the pause

WOD 10-1

OHS 60/40

Pull ups

Thursday 20th August

A) bench press + strict pull up

6 x 10 + 5-8

WOD - EMOM x 20 mins

Min 1: 10 cal row

Min 2: 100m run

Min 3: 20 wall balls 9/6

Min 4: 15 HR push ups 

Wednesday 19th August

A) EMOM x 10 mins

3 x TNG power cleans

WOD 21-15-9

Thruster 42.5/30

KBS 24/16

** 50 double unders before and after each set

Tuesday 18th August

A) 2 mile run

WOD 3RF

400m run

21 burpees

Finisher:

50 toe tucks to rig

Monday 17th August

A) Front Squat

4x4 @ 80% 1RM

WOD - EMOM x 20 Mins

Min 1: 15 cal row

Min 2: 12 KB snatch 24/16

Min 3: 10 C2B pull up

Min 4: 10 burpees

Thursday 13th August

A) 12 mins to find a heavy 3 deadlift

A1) EMOM x 12 mins

3 deadlift at 70-80% of A

WOD - 5RFT

10 deadlift 100/65

20 wall balls 9/6