MONDAY
8 rounds climbing Every 2 mins
3 x Power Clean
WOD CINDY
5 Pull ups
10 Press ups
15 Air squats
RX
SC
Hand release press ups
Record Pull up Band used
Tuesday
Deadlift
5 x 3 @ 80%
PAIRS WOD
14 Minute AMRAP
8 Box Jumps
16 KB SNatch
24 Double unders
RX 16/12kg
RX+ 24/16kg

Wednesday
Muscle up/ chest to bar skills
Teach swing for bar muscle ups / chest to bars
Using ring in foot on rings or box to practice getting over bar
Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks
WOD – 6 rounds for time
4 HSPU
6 Toes to bar
10 Wall balls
SC HR Press ups & knees to chest
Thursday
Every 2 mins
Front squats
6 x 3 Eccentric Front squats Climbing- Taking 5 seconds down and 1 second up
WOD 8 Minute AMRAP
3 Power snatch
3 OH Squats
3 Burpee box jumps
RX 40/25kg
RX+ 50/30kg
Friday
OPEN WOD 18.3
Saturday
Foundation class:
10am Foundation class:
6 Minutes of double unders
Teach kipping Knees to chest
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Burpees
6 KB Lunges,
12 KB swings
11AM OPEN WOD 18.3