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WOD -
Mon 7th Jul
7
Jul14

Mobility

Warm Up:
Slow Jogg Both Poligono
Max Effort 500Mts Row

A: 3 Rds
1 Minute Max HS Hold
1 Minute Max T2B
1 Minute Max Plank Hold
1 Minute Pull Ups
1 Minutes Rest

B: EMOMx10
5 Ring Rows
5 HSPU's

C: Nasty Girl "Nancy"

5Rds AFAP
400mts Run
15 OHS @43/20Kg 
 

WOD -
Sat 5th Jul
5
Jul14

Mobility

Warm Up:
3 Rds Cindy
With 10 Burpees Between Rds

A: 20 Minutes
5 x 4 Back Squats @ 88% 1RM
5 x 4 Thrusters @ 85% 1 RM

B: 3Rds Not For Time
8 Single Leg Weighted Step Ups (Each Leg)
30 Sec Hollow Rock On Floor

C: 20 Minutes Time Cap
21 Thrusters
21 C2B/Pull Ups/Ring Rows
Run 800Mts
15 Thrusters
15 C2B/Pull Ups/Ring Rows
Run 800Mts
9 Thrusters
9 C2B/Pull Ups/Ring Rows
Run 800Mts
3 Thrusters
3 C2B/Pull Ups/Ring Rows
Run 800Mts 
Remaining Time Max Squat Cleans @ Same Weight

WOD -
Fri 4th Jul
4
Jul14

Mobility

Warm Up:
450Mts Run
5 Rds Burgener Warm Ups
With 6 OHS Between Rds

A: 20 Minutes
5 x 5 Snatch Balance @ 70% 1RM Snatch Balance (Find 1RM Snatch Balance)
5 x 5 Snatch @ 70% 1RM

B: AMRAP x 4 
10 Push Press @ 40/20Kg
12 T2B
1 Min Rest
AMRAP x 4
20 DL's @ 40/20Kg
12 T2B
1 Min Rest
AMRAP x 4
10 Push Press @ 40/20Kg
12 T2B

C: Max Rope Climbs In 3 Minutes

WOD -
Thu 3rd Jul
3
Jul14

REST DAY

Mobility

Warm Up:

Mobility
Foam Roller
 

A: In Pairs AFAP
4x500Mts Row
4x400Mts Run
100DU's/300Singles
80 Air Squats
70 Box Jumps
60 Push Ups
50 Wall Balls
40 Burpees
30 Pull Ups
20 Wall Walks
10 HSPU's









 

WOD -
Wed 2nd Jul
2
Jul14

Mobility

Warm Up:
In Pairs 1 Runs 350mts, 1 Rows. Swap When Partners Back
2 Rds
6 Med Ball Clean
6 Med Ball Thrusters

A: 20 Minutes
5 x 5 Clean Pull @ 80% 1RM
5 x 5 Clean @ 70% 1RM

B: Max Reps Unbroken T2B Rest 1 Minute Repeat 3 Rds

C: AMRAP x 8
10 Mountain Climbers (3=1)
40 DU's
10 KB Snatch (5+5)

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