Wednesday 29 June

""Tommy Mac"" - 2 rounds
12 burpees
12 thrusters @ 50/35kg
12 burpees
12 power snatch
12 burpees
12 push jerk
12 burpees
12 hang squat clean
12 burpees
12 overhead squats

Tuesday 28 June

Wod - 14 minute cap

5 rounds
12 deadlifts @ 100/70kg
20 box jumps @ 24/20""

Friday 24 June

Heavy deadlifts

Wod - Chipper / 18 min cap
60 jumping lunges
50 abmat sit ups
40 box jumps @24/20""
30 toes to bar
20 handstand pushups
400m run

Wednesday 22 June

Front squats
3 x 3 @ 85%
2 x 3 @ 90%

Wod - 12 min AMRAP
5 burpees
5 power snatch @ 50/35kg
20 double unders

Monday 20 June

Power cleans
1 x 5 @ 50%
1 x 5 @ 60%
5 x 3 @ 85%

Wod - ""KAREN""

150 wallballs for time

Friday 17 June

Work on your weakness for 25 minutes.

Wod -15 Minute AMRAP

10 toes to bar
12 goblet squats @ 32/24kg
2 clean and jerk @ 100/70kg

WOD 1

On the rowing machine:
For 12 minutes,
30 seconds max effort
30 seconds rest
Record your average split

WOD 2

12 MINUTE AMRAP

15 wallballs
8 box over burpees @ 24/20""
5 triple unders
(Scale = 20 DU / 40 singles)

WOD 3

In a 5 minute window:
Run 800m
AMRAP goblet squats @ 32/24kg

Rest 2 minutes

In a 5 minute window:
Run 800m
AMRAP kb swings @ 32/24kg

Tuesday 14 June

5 x 3 deadlift @ 80%

Wod - 5 rounds
12 thrusters @ 50/35kg
10 box jumps @ 24/20""
8 chest to bar

Thrusters must be unbroken
If you break = 5 burpees

Monday 13 June

Back squats
5 x 3 @ 75/80%

WOD - 3 rounds for time
15 power snatch @ 60/42.5kg
15 down & ups
15 bar push ups

Friday 10 June

Big ropes and little ropes!
Rope climb and DU practice

Wod - 16 min Cap
21-15-9-15-21
Front squat
STOH
@ 50/35kg