Monday, 3 October
Strength: 6rounds, not for time:
6x Bulgarian Split Squat (each leg)
20m walking lunges
WOD: 21-15-9-15-21
KB Swing
T2B
Box Jumps
Pullups
Tuesday, 4 October
Strength: Overhead Squat
10-5-3-2-1-1-1
Wednesday, 5 October
Skill: Double Under 'flight simulator'
5 min AMRAP: 5-10-15-20-25...
WOD: 15 min AMRAP
250m row
35x DU (2:1 Singles + 5 burpee)
200m run
35x DU (2:1 Singles + 5 burpee)
Thursday, 6 October
Strength: 16 min EMOM
Odd: 5x Deadlift
Even: 12x Box Jumps
Core: 3 rounds, NFT
10x crunches
10x leg raises
10x toe touches
10x leg tuck
10x russian twist
Friday, 7 October
Partner WOD: 6 RFT (1 partner working at a time)
30x Squat Clean @115/80
20x Bar-facing burpee
10x Power Snatch @115/80
200m run*
*both partners complete run together
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