Week 44: 31 October - 4 November

Monday, 31 October

Strength: back squat
4x 10

WOD: for time

200m run
40x deadlift 135
200m run
30x t2b (scale to k2e)
200m run
20x thruster 95
200m run
10x over-bar burpee
200m run

Tuesday, 1 November

Skill: Rope Climbs

EMOM 12

odd: 1-2 rope climb attempt

even: 2-3 wall walks

WOD: 4RFT

25x KB Swing

15x pullups

25x abmat situps

15x box Jumps


Wednesday, 2 November

Strength: Press Complex
5 rounds on the 90 sec:
2x strict press + 3x push press

WOD: AMRAP 10 min
250m row
15x G2OH @ 75/55 


Thursday, 3 November

Skill: Handstand Progression

WOD: 'Kelly'
5RFT
400m run
30x Box Jumps
30x Wallballs


Friday, 4 November

Strength: Snatch Work
EOMOM: 9 Rounds
3x Power Snatch + 2x OH Squat + 1x Full Snatch

WOD: Partner 3k row