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
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