Friday 29 July

WOD

100 wallballs
100 kb swings @ 24/20kg
EMOM 5 down and ups
​17 min cap

Wednesday 27 July

200m running intervals

WOD - 3 mins work/1 min rest
Max effort:
-Row for calories
-Kb swings @ 32/24kg
-Wallballs
2 rounds

Tuesday 26 July

3 rounds for time

12 front squats @ 80/55kg
12 handstand push ups
400m run

17 minute cap

Monday 25 July

10-8-6-4-2-4-6-8-10

Deadlifts
Shoulder to overhead
Front rack lunges
Bar over burpees
@ 50/35kg

Murph

1 mile Run
100 pullups
200 pushups
300 air squats
​1 mile Run

Wednesday 20 July

Split jerk
Work to heavy double
Then 2-2-2-2-2 @ 85%

Wod - 14 min AMRAP
3,6,9,12, etc...
Front squats @ 60/42.5kg
Box jumps @ 24/20""
Run 100m after each set

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Monday 18 July

""Merida""
July 9 2016, 11:59am

9 power cleans @ 60/42.5kg
7 shoulder to overhead
16 wallballs
11 burpees
59 double unders

Friday 15 July

WOD

In a 13 minute window:

Run 1200m
50 wallballs
AMRAP ring muscle ups

Wednesday 13 July

Wod - 18 minute cap

3 rounds for time
30 abmat sit ups
30 hang power snatches
30 overhead squats
@ 42.5/30kg