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WOD -
Fri 28th Jul
28
Jul17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Front Squat 5x7@ 75% + 10 T2B

B: E2MOMx5
Bench Press 5x7@ 75% + Max V-Sits

Skill:
Clean & Press
Thrusters

  
WOD:
In Pairs
AMRAPx2' Clean & Press U Go I Go 40/30Kg Scaled 30/20Kg
Rest 30'
AMRAPx2' Thursters U G I Go
Rest 30'
AMRAPx2' Burpees Both Go 

 

 

WOD -
Thu 27th Jul
27
Jul17

Warm Up:
Annie
50-40-30-20-10
DU's
Sit Ups


WOD:
In 3 35' TC.
Row 7000
A: Rows Max Distance
B: Runs 400Mts (Athlete Cannot Run Will Do 30 Burpees)
C: Rest

C: Then Moves To Rows 
B: Moves To Rest 
A: Moves To Run.

WOD -
Wed 26th Jul
26
Jul17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Strict Press 5x7@ 75% + Gymnastic Road Map Pull

B: E2MOMx5
Thruster 5x7@ 75% (75% Push Press)+ Gymnastic Road Map Pull

Skill:
DU Tekker

  
WOD:
Karen ARAP
Every Time You Rest 
10 Monutain Climbers

 

WOD -
Tue 25th Jul
25
Jul17

Warm Up:
Prefect Warm Up

A: E2MOMx5
DL 5x7@ 75% + Gymnastic Road Map Push

B: E2MOMx5
Pwr Clean 5x5@ 75% + Gymnastic Road Map Push

Skill:
HS Holds Facing Away From The Wall

  
WOD:
Run 400 Mts
5Rds
10 KB Swings
5 Burpees
Run 400Mts

 

WOD -
Mon 24th Jul
24
Jul17

Warm Up:
Prefect Warm Up

A: E2MOMx5
Back Squat 5x7@ 75% + Gymnastic Road Map Pull

B: E2MOMx5
Push Press 5x7@ 75% + Gymnastic Road Map Pull

Skill:
DU Tekker

  
WOD:
8' AMRAP

In Pairs
Run 100Mts
9 Wall Balls
9 Pwr Clean @ 50/30Kg
Partner A Runs 100Mts
Partner B Starts On 9 Wall Balls Then On To The 9 Pwr Clean + Run.
If You Catch Your Partner Tap Them On The Shoulder.
They Must Then Start From The Run Again.

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