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 ![]() 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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