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Friday 31 March WOD 21-15-9 Burpee pull-ups Power cleans @ 60/42.5kg Cap 20 mins Rx cap 12 mins  Monday 27 March
"The Seven" 7 rounds: 7 handstand push-ups, 7 thrusters @135/95LBS, 7 knees to elbows, 7 deadlifts @245/165LBS, 7 burpees, 7 2-pood kettlebell swings, 7 pull-ups Tuesday 21 March Skill: Bar muscle up WOD 40 toes to bar 40 box jumps @ 24/20" 40 head touch burpees  Monday 20 March  Tuesday 14 March WOD 21-15-9 Double kettle bell thrusters @ 24/16kg Target burpees  Monday 13 March WOD 23 min AMRAP 40 double unders 25 wallballs 15 toes to bar 400m run  WEDNESDAY 8 MARCH BUSTED THRUSTERS & DERPY BURPEES 21-15-9 FRONT SQUAT @ 50/35 PUSH PRESS DOWN N UPS STICK JUMPS CAP:18MIN/ RX:12MINS  Tuesday 7 March WOD 13 min AMRAP 4 x 50 ft. shuttle aprints 15 wallballs 8 chest 2 bar  Monday 6 March WOD 1-2-3-4-5 Snatch complex (1 snatch, 2 hang snatch) @ 60/42.5kg 1-2-3-400m run Finish on 500m row  WEDNESDAY 1 MARCH 25 BAR OVER BURPEES 15-12-9 POWER CLEANS @ 70/50 CHEST TO BAR 25 BAR OVER BURPEES  |
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July 2018
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