A) 3 Rounds run 200 m
monkey bar run
10 burpee Squats
B) Push Jerk 4x3
C) 10 min timecap
42 KB Swings 24 16
30 Thrusters 45 30
Burpee box overs
Monday August 12
A) 3 rounds Run 100m 30 Squats
B) 20 mins - 5x5 Power Clean (70%)
C) WoD
8 Min AMRAP
12 Deadlifts 60/45
20 DU
Friday August 9
A)Midline Work B)Strict Press 5x5
C)10 Min Amrap
5 Power clean
10 Jumping bar squats
Thursday August 8
A) Partner high Knees & Kip Overs B) Suicided Sprints
C) 4 Min AMRAP
8 KB Swing
8KB Lunges
Wednesday August 7
A) 4 min time cap - Run 200 m AMRAP Burpees B) Deadlift 5,5,3,3,3
C) Annie
Tuesday August 6
A) Run 800 m B) Find your heavy Snatch for the day
C) 5 Rounds
7 S2OH
7 Box Jumps
Monday August 5
A) 3 Rounds 8 Wall Balls 12 Press Ups B) Front Squat 3x5 3x3
C) 10 Min AMRAP
5 T2B
10 Burpees
15 Air Squats
Friday August 2
Thursday August 1
A) 3 Rounds 20 Squats 10 Sit ups 5 Burpees B) 15 mins Skill Work
C) WoD 2 Rounds 15 Min Time Cap
20 KB Swing
30 Box jumps
20 Press Ups
30 Double Unders
20 Pull Ups
30 G2OH
Wednesday July 31
A)3 Rounds Run 200 M 10 Burpees B) 5x5 Push Press
C) WoD
3 rounds
10 Wall Balls
12 OH Lunges
14 Sit Ups
Tuesday July 30
A) 4 Min Time Cap - Row 500m then AMRAP KB Swing Burpee Ladder 2,4,6,8,10 etc B) OMEM PC, PC + Jerk
C) WoD
10 Min AMRAP
15 G2OH 20/15
30 Double unders
Monday July 29
A) 50 du then 3rounds 15 sit ups , 3 handstand kick ups
B) OH sqauts 4x4 @ 80% 12 mins
C) WoD
3x 4 min amraps
10 kb swing
10 burpees
10 box jumps
Thursday July 25
A) 4 mins 90 DU then AMRAP Wall Climbs B) Work on a lift of your choice 15 Mins
C) Birthday WOD - Happy birthday Jane!!!!!!!!
Barbara
5 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 MIns Between rounds. Add times from each round together to get your total time.
Wednesday July 24
A) Run 200 m - Max effort pistols in 60 seconds
B) 15 mins Bar Work
C) WoD
3 Rounds
10 OH Squats
15 Bar Jump Burpees
Tuesday July 23
A) 2 Rounds I minute each station Row
Burpees
DU
Rest
B) OMEM S2OH x5 @ 65% for 10 mins
C) 5 Rounds - 2 min cut off per round. After he round has been done , rest for the remainder of the 2 minute window.
20 KB/DB Snatch
10 Box Jumps
Monday July 22
A) In teams 6 min AMRAP
100m shuttles
B) Deadlift OMEM for 10 mins x5 @ 70%
C) WoD
12 Minute AMRAP
20 Air Squats
15 Press ups
20 Sit Ups
15 Press Ups
20 Burpees
15 HSPU
Friday July 20
A) Midline Work B) 15 mins bar work
C) WOD
5 Rounds
10 STOH
11 box jump
12 KB swings
Thursday July 18
A) Run 400m then 2 rounds
20 kb swing
20 sit ups
B) 15 Mins to work on a goat
C) WoD The Chief
5 cycles of 3 min amraps
3 PC 60/45
6 Press ups
9 Squats
Wednesday July 17
A) Row 500m (staggered starts) then 3 min AMRAP KB single arm pull
B) Either thrusters Tekkers or Thruster Ladder (in weight not reps)
C) 21-15-9
Deadlift
K2E
Tuesday July 16th
A) run 200m then 3 min AMRAP 10 G2OH
10 OH Lunges
10 Press Up
B) 15 min time cap
Work up to a heavy squat clean for the day
C) 8 min Amrap
25 Wall balls
25 Burpee Jump Overs