Here is the workouts for the week aka WOD‘s. Please do not cherry pick the WOD’s you do, as these tend to be the WOD’s you need to do most. If you have a tendency to cherry pick, stay away from this page and just come to class at your normal times.

Mon Tue Wed Thu Fri
Strength  Strength  Strength  Skill Strength 
5 Sets 7 Set 4 Sets 3 sets 5 sets
Back Squat x 3 Build Up to 1rm Snatch DeadLift x 6 Turkish get ups x 4 e/s Pull Ups (L-sit) x 4
Rest 1min Double Horiz Jump max Rest 20sec Rest 1min Rest 1min
Hollow Holds x 45-60sec Rest 3min Ring Push ups Max lying/sitting leg raises x 20 (feet don’t hit ground)
Rest 2 mins Rest 2mins WOD Rest 2mins
12min AMRAP
12 Wall Balls @ 9/6kg
WOD WOD WOD 12 Burpees WOD
5 Rounds 4 Attempts 2 Rounds 3 Rounds
2min AMRAP in 2mins 5min AMRAP Rest 6mins 10 Dips
20 KettleBell Lunges @24/16kg 250m row Row 1000/800m 10 hand release Push Ups
Max Russian KB Swings 8 Shoulder to overhead Max Double Unders WOD 10 Pulls Ups
Rest 2mins Score is heaviest S2OH Rest 5mins 12min AMRAP
Score is KBS Rest as needed 12 Thrusters @ 40/30kg
(bar can’t touch floor) 12 Box Jumps @ 24/20″