Monday 11th- 17th june

 

Monday 11th- 17th june

  June 10, 2018

Monday:

Wod 1:

15 mins amrap:
400m run
30 wall balls 
20 down ups 
 
5 min rest 
 
Wod 2:
For time:
50 kbs 
50 sit ups 
40 kbs 
40 sit ups 
30 kbs 
30 sit ups 
20 kbs 
20 sit ups
10 kbs 
10 sit ups 
 
Tuesday:
A. In pairs:
Amrap 20:
 
Partner one completes:
15/10 cals bike 
8 dB snatch 
6 burpees over erg 
 
100m sprint together
 
Change over.
 
B. 
In pairs 
Complete 2k row 
Each time you switch 
10 syncro plate gtoh
 
Friday:
5 mins max effort bike/row/ski
4mins max effort bike/row/ski (a different machine obvs)
3 mins wall balls 
2 mins burpees 
1 min box jumps 
 
5 mins rest 
 
Repeat – try beat your score 
 
Saturday:
A: 
Coach make a obstacle course from one point of the gym to the other – be creative. 
Make 3-4 even teams. 8 min amrap to see how many people in each team can get through the obstacle course. 
Penalty of 8 burpees for any cheaters. 
 
B. 
Teams of three:
25 min amrap:
150 wall balls – each time you switch 6 syncro down ups 
150 cals bike – Each time you switch 6 plate gtoh 
150 box jump overs – each time you switch 100m run together 
150 
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