Monday 23rd - Saturday 28th April

MONDAY
Strength:
A1: 5 double KB strict press
A2: 10 bent over BB row
x 4


Conditioning:
4 rounds
7 hang kb snatch Right
7 overhead kb lunge Right
7 hang kb snatch left
7 overhead kb lunge left
24 abmat situps
Rx = 24/16kg KB


Conditioning
TUESDAY
Strength:
Back squats
5 EMOM x 5 for accumulate load
3 EMOM x 5 for accumulate load


Conditioning:
AMRAP in 10 minutes
3 squat cleans @ 80/55kg
30 double unders


WEDNESDAY
‘ANZAC Day Hero WOD’


THURSDAY
Strength:
A1: 4 push press
A2: 6 Bulgarian squat (each)
x 4


Conditioning:
Run 400m
20 strict pullup
40 pushups
Run 300m
15 strict pullup
30 pushups
Run 200m
10 strict pullup
20 pushups
Run 100m
5 strict pullup
10 pushups


FRIDAY:
EMOM x 5
8 strict ring dip
Max ring row in remainder
Rest 30 seconds between each


EMOM x 20 (5 rounds)
1: 10m HS walk
2: 16/13 cal row
3: 16 pistol squats
4: 10 T2B




SATURDAY


In pairs - partition reps as required
Run 200m
100 power cleans @ 52.5/35kg
Run 200m
100/80 cal AB
Run 200m
100 wall balls
Run 200m
100/80 cal row
Run 200m
100 KB swings
Run 200m