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WOD -
Wed 9th Jul
9
Jul14

Mobility

Warm Up:
21-15-9
Wall Ball
DU's

A: 18 Minutes
6 Reps x 3 Back Squats @ 80% 1RM 
6 Reps x 3 Front Squats @ 80% 1RM

B: KB TGU Tekker 
10 TGU Each Arm (Heavy)

C: AFAP
21-15-9
Ring Dips/T2B
Rest 2 
21-15-9
Burpees/KB Swing @ 24/16Kg
Rest 2
AMRAPx4
1 RC
15 Sit Up

WOD -
Tue 8th Jul
8
Jul14

Mobility

Warm Up:
5 Minutes DU's Tekker Or Max DU's
Burgener Warm Up

A: 20 Minutes
5 x 5 Clean & Jerk @ 75% 1Rm
5 x 5 Hang Snatch @ 75% 1Rm

B: Tabata
L-Sit Hold Paralettes
Legless Rope Hold

C: AMRAPx6
20 OH Lunges 20/10Kg
10 C2B/Pull Ups
Rest 1
AMRAPx4
12 Box Jumps
24 Air Squats

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

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