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Monday 31 October Strength: Strict Pullups WOD 60-40-20 Wallballs Kb swings @ 24/16kg Double unders Rx = All UNBROKEN  Friday 28 October Max Out Friday Build to a daily max OVERHEAD SQUAT or OHS mobility ladder WOD - 10 MIN AMRAP 2,4,6,8, etc OHS @ 50/35kg Down and Ups  Wednesday 26 October Strength: Legless ropeclimbs and GHD WOD - 19 min AMRAP 400m run 12 box jumps @ 24/20 9 pullups 3 clean and jerk @ 80/60kg  Tuesday 25 October Strength and Skills Handstand Walk Strict Press and Sled Pull WOD - 15 minute CAP 2 rounds 20 front squats 20 snatches @ 60/42.5kg  Monday 24 October Strength: 5x5 back squat with pause WOD - 20 min cap 400m dbl kb farmers carry 20 dbl kb push press 20 dbl kb front rack lunge 20 dbl lb push press 20 dbl kb front rack lunge 400m dbl kb farmers carry  Friday 21 October Max out Friday Find your max clean and jerk WOD - 14 min AMRAP 21 double unders 15 thrusters @ 20/15kg 9 pullups  Wednesday 19 October Strength: Pistols and strict press WOD 50-40-30-20-10 Kb swings @ 24/16kg Air squats  Monday 17 October 5 x 9 deadlifts @ 60% 5 x max effort toes to bar WOD - 9 min WINDOW First 3 rounds 25 wallballs 20 abmat sit ups 10 head touch burpees With remaining time, AMRAP WALLBALLS  Friday 14 October Hero WOD ""Bulger"" 7 rounds 200m run 7 chest to bar 7 front squats @ 60/42.5kg 7 handstand push ups  |
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July 2018
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