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WOD -
Tue 15th Jul
15
Jul14

Warm Up:
10 Minutes Time Cap
Run Amazonia (Once Fastest Person Gets There All Turn Round & Come Back)
Remaining Time Max Burpee Jump to Bar Pull Up then T2B 

A: 3 Rds Not For Time
10 Weighted Box Step Over 20"
8 Wall Ball Sits Ups
6 Walk Outs

B: Tabata
Back Extension/L-Sit Paralettes

C: The Seven
7 Rds AFAP
7 HS Push Ups
7 Thrusters @ 62kg
7 Knees 2 Elbows
7 DL's @ 110kg
7 Burpees
7 KB Swings @ 32kg
7 Pull Ups
 

WOD -
Mon 14th Jul
14
Jul14

Warm Up:
3Rds Cindy
Every Rd 6 T2B

A: EMOMx8
5 OHS @ 80% 1RM (Even)
5 Thrusters @ OHS Weight (Odd)

B: EMOMx9 Every Minutes Work For 30-45 Second
Handstand Hold
Hollow Rock
Back Extention

C: AMRAPx8
30 Du's/5 HSPU's or Headstand with 5 Kipp Attempts
Rest 2
2 Rds 
2' Max Cal Row/2' Max Reps Push Ups

 

WOD -
Sat 12th Jul
12
Jul14

Mobility

Warm Up:
5 Rds Burgener Warm Up 7kg/PVC

A: 20 Minutes
5 x 5 Snatch Balance @ 75% 1RM Snatch Balance
5 x 5 Snatch DL @ 120% 1RM Snatch 

B: Nasty Girl "Barbara"
5Rds AFAP 
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Minutes Rest

WOD -
Fri 11th Jul
11
Jul14

Mobility

Warm Up:
15-12-9
Med Ball Cleans
DU's

A: EMOMx5
2 x Clean Pull @ 75% 1RM Clean
2 x Pwr Clean
2 x Clean

B: 15 Minutes 
5 x 5 Split Jerk From Rack @ 75% 1RM Jerk

C: EMOMx6
5 Wighted Pull Ups (Even)
3 Wall Walks (Odd)

D: AMRAPx8
10 T2B
20 Strict Press 20/10Kg
30 ABs
40 Push Ups 

WOD -
Thu 10th Jul
10
Jul14

REST DAY

Mobility

Warm Up:
450Mts Med Ball Run 
20 Burpees
350Mts Run
10 Burpees

A: 18 Minutes
10 x 4  DL's  @ 75%
10 x 4 Thrusters @ 75%

B:AFAP
100DU's
10 Front Squats 40/20kg
300Mts Row/400Mts Run
80 Du's
14 Front Squats
300Mts Row/400Mts Run
60 Du's
18 Front Squats
300Mts Row/400Mts Run

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