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WOD -
Sat 21st Jun
21
Jun14

36 Minutes Time Cap
1 Rope Climb
10 Thrusters
1 Rope Climb 
9 Thruster
1 Rope Climb
8 Thrusters Descending Ladder Down To 1 Thruster
200Mts Run
10 Box Jumps
400Mts Run
20 Box Jumps
Both Poligonos
30 Box Jumps
400Mts & Both Poligono's
40 Box Jumps
Remining Time 
AMRAP
Max Unbroken DU's
Max Unbroken HSPU's
Max GHD's/Sit Ups Unbroken

 

 

WOD -
Fri 20th Jun
20
Jun14

Deload Week

Mobility:
See Board

Warm Up
In Any Order Complete
3 Skin The Cat
Run 200Mts
Row 200Mts

A. 5rds Not For Time
8 Ring Rows
20 Secs Bar Hold
8 BJ's
8 Paraletts Dips

B. 20 Minutes Snatch Tekker

C. 10 EMOM
2 Power Snatch
2 OH Squat
2 Squat Snatch

WOD -
Thu 19th Jun
19
Jun14

Rest Day/Deload Week

Mobility:
See Board

Warm Up:
With a 7kg Bar Working on Technique
3Rds
10 DL's
10 Front Squats
10 Push Press

A. For 9 Minutes Complete 
12 Snatch DL 50% 1RM
12 T2B
12 HSPU's

B. Row 2000/1500Mts

C. In Pairs 10 AMRAP
Partner 1 Runs To Stop Sign
Partner 2 The Exercise
Partner 1 The Does The Exercise & Partner 2 Runs
Exercises:
Push Ups
Air Squats
Plate Hold 20/10kg
Burpees
Sit Ups
Wall Walks

D. In Pair Alternate Rope Climbs Max In 2 Minutes





 

WOD -
Wed 18th Jun
18
Jun14

Deload Week

Mobility:
See Board

Warm Up:
15-12-9
Wall Ball Sit Ups
Wall Balls

A. 3Rds
10 BJ's
 8 Med Ball Clean
6 Burpees

B. 20 Minutes Clean Tekker.

C.EMOMx12
3 Pwr Clean
3 Front Squat
3 Squat Clean

 

WOD -
Tue 17th Jun
17
Jun14

Deload Week

Mobility:
5 Minutes Foam Roller

Warm Up:
3rds 
200 Run
12 T2B

A. EMOM x 6 (90Secs)
Floor Press Max Reps 30/12Kg + Wooden Plates

B. 3rds 
6 Under Hand Grip Pull Ups
8 High Hang Sumo DLHP KB
10 Push Ups

C. 100 DU's, 30 Lunges, 10 KB Swings
80 DU's, 30 Lunges, 15 KB Swings
60 DU's, 30 Lunges, 20 KB Swings
40 DU's, 30 Lunges, 25 KB Swings
20 Du's, 30 Lunges, 30 KB Swings
 

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