11-15th October: Grip it

11/10/10

Squats 3x3

WOD 3RDs 5x 1 minutes of

Farmers walk
Kettlebell swings
Pull ups
Air squats
Push ups

12/10/10

Push press 3 x 3

WOD
50SDHP

21,15,9
Burpees
Box jumps
Pull ups

50SDHP

13/10/10

Hang Cleans 3x3

WOD

3 minutes box jumps

60 seconds rest

10 minutes Cindy:
AMRAP
5 pull ups
10 Push ups
15 squats

60 seconds rest

5 rounds:
10 Burpees
20 KB swings

14/10/10

Hang Snatch

5 rounds:
Deadlifts (60kg) (AMRAP 60 seconds)
Box jumps (AMRAP 60 seconds)

5 rounds:
Thrusters (30kg) x 10 (60 seconds cut off)
Press ups x 10

15/10/10

Dead lift 5x3

WOD
30,25,20....5
Kettlebell swings
K2E