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