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WOD -
Tue 10th Jun
10
Jun14

Mobility:
See Board

Warm Up:
3 Rds Of Cindy

A: Clean From The Floor, 9 sets of 3 Reps 50% 1 RM Front Squats 1&1/4 30 Sec Rest

B. Not For Time
10-8-6-4-2
Good Mornings 20/10Kg
Single Leg Weighted Box Step Ups 20/10Kg Front Rack
OHS 20/10Kg

C. 12 Minutes Asccending Ladder 2-4-6-8-.........etc
DL's 100/60Kg
Bar Over Burpees
T2B
 

WOD -
Mon 9th Jun
9
Jun14

Mobility:
See Board

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

A. 12 Minutes Work To 3 RM x 3 Sets @ 93% Strict Press Then 3 RM x 2 @ 93% Push Press

B. 500Mts Row Max Effort

C. 3 Rds Not For Time
10 Reps KB Upright Row
10 Push Ups

D. GHD Tekker

E.6 Minutes AMRAP
5 HSPU's
10 Front Squats
20 DU's

WOD -
Sat 7th Jun
7
Jun14

Mobility
See Board

Warm Up
350Mts Run

A. EMOMx9
45 Secs Plank Hold
3 Wall Walks
50 Mts Alligator Walk

B. EMOMx9
Max Ring Dips
Max HSPU's
30 Sec L-Sit Hold

C. AFAP Chipper
1500Mts Row
900Mts Run
150 DU's
75 Pull Ups
50 Thrusters 40/20kg
25 Cleans 40/20kg
10 Rope Climbs

WOD -
Fri 6th Jun
6
Jun14

Mobility
See Board

Warm Up
3 Rds Not For Time
10 Air Squats
8 Push Ups
6 V-Sits
4-Alt Jumping Lunges
2 Wall Walks 

A. 12 Minutes Work To 3 RM DL 3-3-3 (93% 1 RM)

B. 4 Rds Not For Reps
45 Secs KB Swings (Focus On Glute Squeeze) Rest 15 Secs
45 Secs Goblet Squats Wide Stance Rest 15 Secs
45 Sec BJ's (Focus On Landing With Open Hips/Legs as Straight As Possible)

C. 4 Minute AMRAP
10 T2B
10 OHS

D. Finisher 450 Run For the Score Board


 

WOD -
Thu 5th Jun
5
Jun14

Rest Day

Warm Up
3 Rds
5 Burpees
10 Push Ups
15 Air Squats

A. AFAP (22 Minutes Time Cap)
Alternate Each Row Between Run & Row
350 Mts Run/Row 
7 Wall Balls
50 DU's
50 Ab's
350 Mts Run/Row
9 Wall Balls
40 DU's
40 Ab's
350 Mts Run/Row
11 Wall Balls
30 DU's
30 Ab's
350 Mts Run/Row
13 Wall Balls
20 DU's
20 Ab's
350Mts Run/Row
15 Wall Balls
10 DU's
10 Ab's

B. Tabata KB Swings

C. Mobility Foam Rollers



 

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