07 Jul Weds 8th July
Strength : 10min Snatch EMOM.
2-3 reps at a heavy/challenging weight.
WOD:
3RFT
21 wall balls
15 box jumps
9 power snatch
Protected: WOD/Blog
06 Jul Tues 7th July
STRENGTH : Front squat,working up to a heavy working set of 3×5 reps.
WOD:
12 min AMRAP
8 x ring dips
10 x front squats 60/40kg
12 x lateral over bar burpees (two feet jump, full extension not required)
3 min rest then
Annie
05 Jul Mon 6th July
STRENGTH :
Shoulder press, strict. 3×5 rep max.
WOD:
For Time
15 C2b/pull ups
15 S2OH 60/40kg
400m run
12 C2b/pull ups
12 S2OH
400m run
9 C2b/ pull ups
9 S2OH
400m run
03 Jul Saturday 4/7
Teams of 2
Break it up anyway you want.
Buy in is 400m Run
then
100 – Power Cleans 60/40kg
100 – Abmat sit-ups
100 – Wall Balls 9/6kg
100 – Cal Row
Every 5 min all teams stop and do 20 Burpees/10 each, then continue the workout!
02 Jul Friday 3/7
Skill – Muscle up & Pull up progressions
WOD – For time
27/21/18/15/9/6/3
Wall balls 9/6
Box jumps
01 Jul Thursday 2/7
Strength – Power snatch 25mins to establish a 1RM
Mobility – Shoulders
WOD – For time
Move that Load
Mens Rx – 3000kg, scaled – 2000kg
Ladies Rx – 2000kg, scaled – 1000kg
Goal to move a total of 3000/2000kg from ground to overhead, you choose the movement & the load (Clean & Jerk x 30 @ 100kg = 3000kg or Snatch x 40 @ 50kg = 2000kg etc etc)
Then run 1km
30 Jun Wednesday 1/7
Strength – Back squat 25 mins
building to heavy 3 reps, then build to a heavy 2 reps, then a heavy single.
WOD – For time
400m then
7 rounds
12 Pull ups
12 Burpees then 200m
29 Jun Tuesday 30/6
Skill – Handstand holds, HSPU, T2B
EMOM – 12min
Odd – 12 HSPU/ 4 Wall climbs
Even – 12 HSPU
WOD – For time
50/40/30/20/10
Goblet squats 24/16kg
Sit ups
Push press 40/25
28 Jun Monday 29/6
Strength – 5 x 5 Thrusters building in weight (working off the floor)
Skill – Kipping Pull ups and progressions
WOD – Jackie
