monday 5th october - saturday 11th

MONDAY:
Holiday WOD - OUTDOORS

TUESDAY:
Complex (2-2-2-1-1-1)
1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Metcon (Time)
3 rounds
21 hand release pushup
15 hang squat clean @ 52.5/35
run 400m

WEDNESDAY:
Deadlift (7-7-5-5-3-3)
Metcon (4 Rounds for reps)
Tabatarama 8 x 20/10 for total reps
1) Row (cals)
2) Weighted butterfly situp @ 20/15
3) Farmers carry (10m lengths) @ 24/16
4) Sandbag stepup
* 1 minute rest between stations

THURSDAY:
Handstand Push-ups (7-7-5-5-3-3) STRICT
Skill AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments
Rest 1 minute before wod 2
Metcon (3 Rounds for reps)
30 second efforts of
single kb clean and press @ 24/16
burpee box jump @ 60/50
single kb clean and press @ 24/16
burpee box jump @ 60/50
* 1 minute rest between each

FRIDAY:
Snatch complex (2-2-2-1-1-1)
1 power snatch + 1 hang squat snatch + 2 ohs
Metcon (Time)
3 rounds
50 double unders
25 OHS @ 30/20
15 T2B
Metcon (No Measure) T
Tabata abs mashup 8 x 20/10
Plank to pressup
v-up
SATURDAY:
Metcon (Time) In pairs- partition reps as required
3 Rounds of
400m Sandbag Carry
50 Wall balls
40 BB Froont Rack lunges (60/40kg)
30 Pull ups
20 Clean & Jerks (60/0kg)
​10 Burpees