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 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 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 |
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July 2018
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