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WOD -
Tue 11th Feb
11
Feb14

HSPU's & Pistol Tekker

14 Minutes EMOM (every 2 minutes complete)

4 HSPU's
4 Pistols
6 Pull Ups


Complete 3 Rds (1 minute @ each station)
Row (Kcal)
Sumo DLHP @ 30/20kg
Wall Balls @ 8/4kg

WOD -
Mon 10th Feb
10
Feb14

Snatch Tekker

Deadlift

5-5-5-5-5

In 14 Minutes Complete
3 Rds of Cindy
in remaining time AMRAP of
20 DU's/10 Attempts
15 Burpee Box Jumps
10 T2B

WOD -
Sat 8th Feb
8
Feb14

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

 
WOD -
Fri 7th Feb
7
Feb14

Warm Up
DBB


12 Minutes EMOM
Every 2 minutes Complete:
5 Push Press
2 Pistols (each leg)
20 DU's/10 Attempts.


15 Minutes AMRAP (In pairs)
5 Wall Ball Thruster
10 Air Squats
15 Over Head Lunges @ 20/10kg.


Finisher
Max T2B in 2 Minutes

WOD -
Thu 6th Feb
6
Feb14

12 Minutes EMOM 
10 OH Squats
10 Front Squats
10 Back Squats
2 minutes to complete each squat movement and increase weight



8 Minute AMRAP of:

8 Deadlift @ 100/75kg
8 Pull Ups
8 HSPU's

Strength Club

A. Klokov Combo (4 Sets) (1+1+1+1+1)
B. Back Squats (4 Sets) (5 Reps)
C. Pull Ups (4 Sets) (10 Reps)
D. TGU (3 Sets) (2 each side)

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