Week 18: 2 - 6 May

Monday, 2 May

Warmup/Skill: Rowing

WOD: Stroke Ladder (focus on pulling as hard as you can and reset for every stroke)

10 strokes

30 sec rest

20 strokes

60 sec rest

30 strokes

90 sec rest

40 strokes

120 sec rest 

50 strokes

120 sec rest

40 strokes

90 sec rest

30 strokes

60 sec rest

20 strokes

30 sec rest

10 strokes

Tuesday, 3 May


Skill: Thruster (5 min)

WOD: 8RFT

8x Thruster (115/80)

8x T2B

8x Over-bar Burpee

8x Pullup

200m run

Wednesday, 4 May

Skill: Handstand Progression: wall walks, kipping HS PU

WOD: Alternating between Deadlift(@205/145) & HS PU
HSPU: 10, 9...2, 1
DL: 1, 2...9, 10


Thursday, 5 May



Skill/Warmup: Rope complex & additional double-unders practice (10 min total)
1 min singles
1 min singles (backwards)
30 sec left foot
30 sec right foot
2 min double-unders


WOD: 20 min AMRAP
30x DU
20x Mountain Climbers
10x Exploding Step-ups




Friday, 6 May


Skill: Front Squat
3-3-3-3-3-3-3


WOD: 'Elizabeth'
21-15-9
Clean @ 135/95
Ring dips