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WOD -
Wed 30th Jul
30
Jul14

Warm Up:
3 Rds
10 Lunges 
8 Burpees
6 Pull Ups
4 Wall Outs

A: 20'
1 Minute Max Reps Back Squat @ 50%  1RM
Rest 1 
1 Minute Max Reps Back Squats @ 50% 1RM
Rest 3
1 Minute Max Reps Front Squats @ 50% 1RM
Rest 1
1 Minute Max Reps Front Squats @ 50% 1RM
Rest 3 
1 Minute Max Reps OHS @ 50% 1RM
Rest 1 
1 Minute Max Reps OHS @ 50% 1M
Rest 3 Minutes
Max Air Sqauts Unbroken

B: Tekker MU's

C: 4' AMRAP
10 KB Swing's @ 32/16Kg
10 T2B
Rest 2'
4' AMRAP
10 KB Swing's
1 RC



 

WOD -
Tue 29th Jul
29
Jul14

Warm Ups
3 Rds
Burgener Warm Up
10 Sec Handstand Hold
20 Sec Plank Hold Arm Extended Hollow Rock

A: 20 Minutes 
5x3 Snatch High Pull @ 80% 1RM
5x3 Snatch @ 75% 1RM

B: 3 Rds For Quality 
10 Deficit Push Ups
10 Strict T2B 

C: AFAP (12' Time Cap)
21-15-9
DL's @ 100/60Kg
HSPU's
BJ's
Cashout Big Poli
 

WOD -
Mon 28th Jul
28
Jul14

Warm Up:
5 Minutes
10 x DU's
1 Wall Walk


A: 20 Minutes 
5x3 Clean @ 75% 1RM
5x3 Jerk @ 75% 1RM (from the rack)

B: Tabata 
Try For 6 x Pull Up

C: EMOMx5
5 x HSPU's

D: 4Rds AFAP (10' Time Cap)
10 Burpee Pull Ups
20 Sit Ups
30 Air Sqauts

 

WOD -
Sat 26th Jul
26
Jul14

Warm Up
Row 500Mts
3 Rds Cindy

A: CrossFit Games 2014 Beach WOD Without The Beach
AFAP Time Cap 45"
Run Both Poli's x 2
50 KB Thrusters @ 16/8kg
30 Burpees
Run Amazonia 
30 Burpees
50KB Thrusters
Run Both Poli's x 2

 

WOD -
Fri 25th Jul
25
Jul14

Warm Up:
3 Rds
Burgener Warm Up
4 OHS
4 Burpees
4 Pull Ups

A: 20 Minutes 
5 x 3 Snatch @ 80% 1RM
5 x 3 Snatch DL High Pull 125% 1RM Snatch

B: 3Rds Not For Time
8 OHS @ 75% 1RM
8 Stiff Legged DL

C:AMRAPx6'
12 Ring Dips
6 GTOH @ 60/30Kg
200Mts Run
Restx2'
AMRAPx4'
12 GTOH @ 60/30Kg
6 Ring Dips

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