Monday
10 minutes to build to heavy 3 reps thruster
Pairs WOD
EMOTM 5 Pull ups
50 x press ups
40 x Shoulder to overhead 40/20kg
30 x Shoulder to overhead 50/25kg
20 x Shoulder to overhead 60/35kg
10 x Shoulder to overhead 70/40kg
Tuesday
3 position pausing snatch. Pause at floor, knee, hip, snatch
7×1
WOD Isobel
30 Snatch for time
RX 60/35kg
SC 50/30kg
Wednesday
Every 2 mins for 20 Mins
Free standing Handstand holds
WOD 1 (4 Minute time cap)
125 Double unders for time
WOD 2 – Minute 6
3 rounds
3 burpees
10 press ups
10 wall balls
WOD 3 – 12 Mins
40 Toes to bar for time
WOD 4 – 18 Minutes
400m Run

Thursday
3 position pausing clean
Pause at floor, knee, hip, clean.
Pause atsplit position of jerk
7×1
WOD 21-15-9
Clean 50/30kg
Box jumps
Pull ups
Friday
Battle of the beast wod 16.3
Saturday
10am Class
Gymnastics
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am Class
12 mins to
Build to heavy weighted pull up.
Hero throwdown WOD 16.3
http://www.rumblethrowdowns.com/workout