Monday, July 28, 2014

Monday 28th July

HB Back Squat (Box)
5 x 3

Friday, July 25, 2014

Friday 25th July

16 minute AMRAP:
3 Muscle-ups
10 Thrusters (42.5/30kg)
20 Double Unders

Thursday 24th July

20 minute AMRAP:
6 Power (50/32.5kg)
10 Box Jumps
100m Sprint

Wednesday, July 23, 2014

Wednesday 23rd July

NG Bench Press
5 x 5

Tuesday, July 22, 2014

Tuesday 22nd July

6 rounds:
30 secs on/off
Max of the complex
(1 Deadlift + 1 Power Clean + 1 Hang Power Clean) 60/40kg
Rest 3 minutes
6 rounds:
30 sec on/off
Max Wallballs (9/6kg)

Monday, July 21, 2014

Monday 21st July

HB Back Squat (Box)
5 x 5

Saturday 19th July

“Heavy Jackie”
For time:
1000m Row
50 Thrusters (30/22.5kg)
30 Pull-ups

Friday 18th July

4 rounds for time:
7 Hang Power Snatches (40/30kg)
14 Push Jerks (40/30kg)
21 Abmat Sit-ups
Floating Row 750/650m (must be completed at some time during the WOD)

Thursday, July 17, 2014

Thursday 17th July

3 rounds for time:
10 Chest to Bar Pull-ups
15 Power Cleans
21 Burpee Bar Jumps

Wednesday, July 16, 2014

Wednesday 16th July

Max Split Jerk

Tuesday, July 15, 2014

Tuesday 15th July

10 rounds:
1 minute on/1 minute off
6 Deadlifts @ 50%
12 Box Jumps
18 Toes to Bar

Monday 14th July

Max Deadlift

Saturday 12th July

For time:
21-15-9
Thrusters (40/27.5kg)
Power Snatches (40/27.5kg)
3 Rope Climbs after every round

Friday, July 11, 2014

Friday 11th July

20 minute AMRAP:
In pairs:
5 Handstand Push-ups
10 Chest to Bar Pull-ups
15 Kettlebell Swings (32/24kg)
20 Kettlebell Twists (32/24kg)

Thursday 10th July

8 rounds for time (10 minute cap):
10 Wallballs (9/6kg)
20m Burpee Broad Jump
Rest 2 minutes
8 rounds for time (10 minute cap):
30 Double Unders
10 Toes to Bar