A) 90 DU (or scale no of DU eg 5 10 20 etc, SS not permitted) then 3 rounds
15 Air Squats
10 Sit ups
5 Burpees
B) 15 Mins Front Squats
4x4 75% + 2x1 80 - 90%
C) WoD
Helen
Compare to March 26th
Friday July 12
A) 5 min amrap Bear walk, 5 press ups, crab walk, 5 sit ups
B) Ring work - L sits, ring holds, reverse rows, ring dips
C) Grace
Thursday July 11
A) 3 rounds run 100 m 15 back ext.
B)5x5 SumoDeadlift
[Between sets max rep strict pull ups)
C) WOD
4 min AMRAP
10 Wall Balls
10 Down ups
10 Box jumps
rest 1 minute then
3 Min AMRAP
Wednesday July 10
A) Team Relays B) Back Squat 5-4-3-2-1
C) WoD
9 min time cap
4 rds
20 sit ups 15 SDHP 40/30 10 pull ups
Then in remainder of the time AMRAP the following ladder
Push Press / bar burpee hops
1-2-3-4-5-6-7.........
Tuesday July 9
A) 100m Burpee Broad Jump B) OMEM 4 8 Mins - Power Clean x5
C) WoD
Nancy
Monday July 8
A) in Pairs, 2 Rounds 60 Seconds Plank
60 Seconds Back Squat power jumps
B) Push Press
5x5 @ 70% 5x3@ 80%
C)With a time cap of 10 minutes
21-15-9
KB Swing RX 24/16
Box jump 24/20
HR Press Up
then in remainder of the time AMRAP
20 Double Unders
5 Burpees
Scaling - DU can not be scaled to single skips however the number of DU performed can , ie 1 5 or 10 - Time to get this skill smashed !
Friday July 5
A) 5 minute Cindy
B) 15 Minutes to work on your goat
C) Team WoD
In 3 teams
2 Rounds
50 Tyre Flips n Jump Thoughs
60 T2B
70 Burpees
80 KB Push Press
Thursday July 4
A) 3 min AMRAP 6 sit ups
3 handstand Kick ups
B) In 15 mins - 4x4 snatch 70%
c) WoD
15 Min Time Cap
Run 400m
50 KB Swing
40 Box Jump
30 Power Clean 60/45
20 S2OH 60/45
Wednesday July 3
A) In 3 Team row max distance in 6 minutes
B)
Maxoutput squats 90 seconds
Rest 5 mins
Max output 60 seconds
C) WoD
21-15-9
Push press
Bar jump burpees
Rest 2 mins
9-12-15
Power clean
C2B
Tuesday July 2
A- Accumulate the following
120 Seconds plank
120 seconds L-sit hang from the bar
B - For Form 6 rounds 20 hollow rocks 20 back extension
C- WoD
90 Double Unders
Then pick 1 of the following and AMRAP for 4 minutes
KB Swing 1 point per swing
KB Snatch 3 Points per snatch
KB TGU 6 points per TGU
Rest 2 Minutes
30 Wall Balls
20 Box Jump
10 Press ups
Your score is reps + time
Monday July 1
A - In 4 mins, Run 250 then AMRAP burpees
B - 2 x 20 RM Deadlift
C - WoD
5 Min AMRAP
10 G2OH
10 OH Lunges
10 Plate Sit Ups
10 OH Lunges
15 kg / 10 kg
Friday June 28
Max Effort
Split Jerk
1-1-1-1-1
WoD
3-6-9-12-9-6-3
Hang Power Clean
Front Rack Lunges
S2OH
Thursday June 27
Tekkers
Work on your Goat or Catch up on a ME
WoD
CLAUDIA
5 rds
20x KB Swing 24/16
Run 400 m
Wednesday June 26
Max Effort
Front Squat
1-1-1-1-1
WoD
2-4-6-8-10-8-6-4-2
G2OH
Press Up
Tuesday June 25
OMEM 1xPC 1xFS 1xPP 1xBS 1xPP
WoD
AMRAP 12
12 Wall Ball 12 Pull Ups
Monday June 24
Max Effort
Power Clean
1-1-1-1-1
WoD
15-12-9
KB Swing
Burpee
V sit
Thursday June 20
A) work on gymnastic goat or lift B) WoD. 2 rounds 50 squats 40 sit ups 30 kb swing 20 press up 10 pull ups 5 clean and jerk
C) Foam Roll
Wednesday June 19
Max Effort
Front Squat
3-3-3-3-3
WoD
3 rounds
10 Deadlift 3/4BW
10 Pull ups
200 m run
Tuesday June 18
Double Unders Tekkers
WoD
10 Single Arm KB High Pull R
Box Jump
10 Single Arm KB High Pull L
30 Double Unders
Tuesday June 17
Tekkers
Double Unders
WoD
12 min AMRAP
Single Arm KB High Pull R
Box Jump
Single Arm KB High Pull L
Double unders