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WOD -
Mon 21st Jul
21
Jul14

Warm Up:
2Rds
20 Walking Lunges
200Mts Run

A: 20 Minutes
5 x 5 C & J @ 80%
5 x 5 Snatch @ 80%

B: EMOMx6
10 Goblet Squats (Even)
10 Reverse Lunges (Odd)

C: "DT" 5 Rds AFAP
12 DL @ 70/40Kg
9 Hang Pwr Clean @ 70/40Kg
6 Push Jerk @ 70/40Kg

WOD -
Sat 19th Jul
19
Jul14

Warm Up:
3Rds Burgener Warm Up
In Between Rounds 5 Snatch Balance & 5 Stott Press 20/10kg

A: 20 Minutes
5 x 5 Snatch @ 80%
5 x 5 Snatch High Pull @ 90%

B.24 Minutes Amrap
450Mts Run
10 Pull Ups
20 Box Jumps
30 Wall Balls
40 DU's
50 Ab Mat Sit Ups.

 

WOD -
Fri 18th Jul
18
Jul14

Warm Up:
21-15-9
Air Squats
Push Ups
DU's

A: 10 x 5 Front Squat @ 50% 1RM (141 Down, Hold, Up)

B: 10 x 4 Strict Press 50% 1RM

C: Tabata
Bar Hang/Handstand Hold

D: Tabata 
Back Extention/V-Sits

E. AMRAPx4' Ascending Ladder
2-4-6-8-10...........etc
DL @ 100/60Kg
Burpees Over Bar
Restx2'
Restart From Where You Finished

WOD -
Thu 17th Jul
17
Jul14

Warm Up:
Row 2000Mts
EMOMx8 Chelsea

A:150 KB Swings EMOM 5 Burpees For Time

B:AMRAPx18'
In Pairs 1 Partner Runs 450Mts
1 Partner Works Through
10 Wall Balls
30 DU's
1 Rope Climb

WOD -
Wed 16th Jul
16
Jul14

Warm Up:
15-12-9
Wall Ball Thrusters
Med Ball Cleans

A: 20 Minutes
5 x 5 Pwr Cleans @ 80%
5 x 5 Pwr Jerk @ 80%

B: Kipping/Butterfly Tekker

C. AMRAPx6'
15 T2B
20 Jumping Lunges
Restx2'
AMRAPx8'
10 Pull Ups
20 Air Squats
30 Sit Ups

 

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