Monday
10 Jul 2017 WARM UP 30 secs high knees 30 secs calf raises 30 secs star jumps 30 secs rest 4 rounds Then 25 squat therapy "DOUBLE UNDERS - 14 minutes L1: 25 unbroken double unders 5 triple unders (doesn'T need to be ub) 25 air squats then 20-4-20 15-3-15 10-2-10 5-1-5 L2: Try for 50 unbroken DUs L3: Practice DUs BACK SQUAT - 10 minutes Build to your wod weight, practice clean and pressing overhead, and ditching from the back rack. 10 min AMRAP 50 double-unders // 100 single unders 10 Back squats @ 60/42.5kg NO RACKS - weight must be cleaned, and pressed to back rack. Friday 7 July
"Small" Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. Wednesday 5 July
Warm up 400m run 500m row 25 cals on Assault bike Power CLEANS L1: In no more Than 10 sets, Build to a heavy double L2: 8 x 4 @ medium weight L2: 8 x 6 @ light weight L2+3: Focus on footwork, and getting elbows through. WOD Rotate through these stations 3 rounds 1 minute AMRAP each ⁃ Assault bike or rower calories ⁃ Wallballs ⁃ Pull-ups ⁃ Burpees Rest 1 minute between rounds Score = total reps/cals Tuesday 4 July
Warm up In 14 minutes complete 2 mins couch stretch 2 mins pigeon stretch 1 ankle mob of your choice 3 x 10/8 cal sprint on Assault Bikes Skill - PISTOLS 1. Death by pistols 2. Pistol scales 4 x 16 3. Squat therapy 6 x 8 WOD 12-9-6-3 Snatch @ 65/45kg Strict handstand push up or 2 x floor push up |
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July 2018
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