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 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 |
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July 2018
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