22.4.2019 – Monday
CLOSED – Happy Easter!
23.4.2019 – Tuesday
Skill development and drills:
Dball technique
Double and triple under practice
WOD:
5 Rounds for time:
8 D-ball over shoulder cleans (70/50kg)
18 Burpees over the ball
64 Double unders
24.4.2019 – Wednesday
Skill development and drills:
Rowing technique
15 KB windmills per arm (medium form-control)
WOD:
4 Rounds for time:
500m row
24 KB snatches (32/24kg)
28 Goblet squats (32/24kg)
25.4.2019 – Thursday
Skill development and drills:
2 x 12 bicep curls (heavy)
2 x 12 sots press (medium form-control)
WOD:
For time:
21 Thrusters (40/27.5kg)
9 Legless rope climbs
15 Thrusters (50/35kg)
6 Legless rope climbs
9 Thrusters (60/40kg)
3 Legless rope climbs
26.4.2019 – Friday
Skill development and drills:
General warm up only
WOD:
5 Rounds for time:
16 Bench presses (50/35kg)
30m Bear crawl
15m Weighted lunge walk (50/35kg)
27.4.2019 – Saturday
CLOSED – KINGSDAY
28.4.2019 – Sunday
Skill development and drills:
Inverted row x 30 (3sec pause on chest)
Wide grip strict pull ups x 20
WOD:
5 Rounds for time:
8 Deadlifts (120/80kg)
16 Chest to bar pull ups
