Monday 20th - Sunday 26th November 2017

Monday 20th November

A) 9min EMOM

  • Min 1-3 - 8 Deadlifts 
  • Min 4-6 - 6 Hang cleans 
  • Min 7-9 - 4 STOH 

- choose same weight for full EMOM

B) 5 rounds for time:

  • 500m row/ski
  • 1 round of 'DT' 

DT =

  • 12 Deadlifts 70/50kg 
  • 9 Hang Cleans 70/50kg 
  • 6 STOH 70/50kg 

Tuesday 21st November

A) 3 x 20 back squat
@ 50% of 1RM

B) 12min AMREP DU's
Every time break DU's you must perform:

  • 10 pull ups 
  • 20 press ups 
  • 30 air squats 

Score = total double unders after 12mins


Wednesday 22nd November

Team WOD:
30min AMRAP
20 SA DB thruster 22.5/15kg
40 box jumps 24/20' (Must step down)
20 SA DB OH lunge 22.5kg/15kg
40 box step overs 24/20' use DB

Every 3min both partners perform
1 clean and jerk 90/65kg

At 30mins rest 5mins

Into 5min AMREP clean and jerk
90/65kg - split work as needed


Thursday 23rd November

A) 10min EMOM

6 pull ups - 4 C2B 

B) 10 rounds for time

  • 8 down ups 
  • 6 pistols (2 legs = 1 rep) 
  • 4 HSPU 
  • 2 C2B pull ups 

Friday 24th November

40min AMRAP

  • 40 wallballs
  • 20 cal row / bike/ ski 
  • 40 medball sit-ups 9/6kg
  • 20 cal row / bike / ski 
  • 40 hang cleans 42.5/30kg
  • 20 cal row / bike/ ski
  • 40 power snatch 42.5/30kg
  • 20 cal row / bike/ ski

Saturday 25th November

EDfit in-house throwdown - no FT sessions


Sunday 26th November

1 lap run buy in

30-20-10

  • STOH 50/35kg
  • T2B 

10-20-30

  • Power clean 50/35kg
  • Burpee double jump 

1 lap run cash out