Week 12: 21 - 25 Mar

Monday, 21 Mar

Rowing Intervals

5x 4 min intervals

2 min rest

Tuesday, 22 Mar

Skill: Handstand (15 min)

WOD: EMOM (15 min)

1-2 Wall climb

5 Deadlift @ 250/175

Wednesday, 23 Mar

Skill: Bear Complex (10 min)

WOD: AMRAP (20 min)

200m Sprint

8x Wall Ball

8x Pullup

8x Thruster (95/65)

Thursday, 24 Mar

WOD: 10 RFT

5x Burpee Box Jump (24/20)

10x Situp

15x KB Swing (50/35)

20x Double Under

Friday, 25 Mar

Skill: Overhead Squat (20 min)

5-5-5-5-5

WOD: ‘Randy’

75 Power Snatch (75/55)