WOD – Friday 27/07/18
A.
E3MOM for 12min
Back Rack Reverse Lunge x12 (6 each Leg)
B.
For Time:
50-50-50-50
Double Unders
30-20-10
Squat Snatch @ 42.5/30
WOD – Thursday 26/07/18
30min EMOM of:
1 – Strict HSPU
2 -Assault Bike
3 – Rest
4 -T2B
5 – KB Swings 32/24
6 – Rest
*max effort in 45seconds, record results in the rest periods, with a 15 second turn around between exercises
WOD – Wednesday 25/07/18
A.
E3MOM:
5×4 Front Squat @ 75-80%
B. 3min on 3min off x3
5 BMU or 10 C2B or 10 Pull Ups
20 Box Overs 24/20
Max Cal Row
WOD – Tuesday 24/07/18
A. E3MOM for 12min
Strict press x10 @65%
B.
20 Minute AMRAP:
400m Run
15 Dumbbell Push Press L Arm@ 22.5/15kg
15 Dumbell Push Press R Arm @22.5/15
10 Over Dumbbell Burpee
Score = Reps
WOD – Monday 23/07/18
A.
E2MOM:
5×3 Hang Squat Clean @ 70% of 1RM Clean
B.
3 Rounds For Time:
10 Hang Power Cleans @ 60/40kg
20 Wallballs @ 9/6kg
30 Double Unders
WOD – Friday 20/07/18
Strength – Thrusters
10 Minutes to Build to a 3 Rep Max (from floor)
*Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell
B. Conditioning
32 Minute EMOM:
1 – 10-15 Thrusters @ 50/35
2 – 12/10 Calorie Assault Bike
3 – 16/14 Calorie Row
4 – Rest
WOD – Thursday 18/07/18
A. E3MOM for 15min
5x OHS @ 75-80%
B. 3 rounds of
21 OHS @ 50/35
15 BOB’s
9 Strict Pull Ups
WOD – Wednesday 18/07/18
In Pairs Complete:
42 Deadlifts @ 100/70
42 T2B
1000m Row
30 Deadlifts
30 T2B
750m Row
18 Deadlifts
18T2B
500m Row
WOD – Tuesday 17/07/18
A.
E3MOM for 12min
12x strict Press @60-65%
B.
For Time:
30-20-10
Hang BB Cleans @ 45/30
Push Press @ 45/30
200m Run at end of each round
WOD – Monday 16/07/18
A.
E3MOM:
4×6 Front Squats @ 70-75%
B.
3 Rounds For Time:
12 C2B
24 Wallballs @ 9/7
48 Double Unders
14min cap