Thursday 11 August

Work to 11RM push press

Wod - 15 min Cap

24-18-12-6
Front rack lunges @ 60/42.5kg
Toes 2 Bar

Wednesday 10 August

WOD 1
12 mins
1:1 row/rest

WOD 2
21-15-9
Wallballs
Box step overs
Kb swings @32/24kg

WOD 3
7 mins of burpees
Rest 2 mins
3 mins max effort TU/DU/SS

Rest 3 mins between WODs

Tuesday 9 August

Skill: Ring Dips

Wod - 12 minute AMRAP

15 thrusters @ 42.5/30kg
15 pullups

Monday 8 August

Wod - 17 min cap
4 squat snatch @ 50/35kg
100m run
8 squat snatch
200m run
12 squat snatch
300m run
16 squat snatch
400m run

Friday 5 August

Handstand walk practice

WOD - 10 minute AMRAP

3 deadlifts @ 130/90kg
5 wallballs
7 toes to bar

Thursday 4 August

Build to an 8RM
overhead squat

WOD - 12 min AMRAP

20 box jumps @ 24/20""
20 push jerk @ 60/42.5kg

Monday 1 August

WOD - 3 rounds for time

5 squat cleans @ 100/70kg
15 bar over burpees

15 minute CAP