Tuesday, 22 July 2014

Tuesday 22nd July 2014


WOD
Roller release activation of legs

A/ For time: 
3km Row
300 DUs / 600 singles
3mile run

Monday 21st July 2014


WOD
A/ Back Squat 5 x 5

B/ 3RFT
30 Back squats 125/175lbs
30 Hang cleans
* 20min cap

Friday 18th July 2014


WOD

Release/Activation
Adductor Roller
Mid Back w/ Plate 25/35lb
2min Each Leg - Wall Hip Flexor Stretch 

3 RFT (6min)
10 Hollow/Arch
10 Hollow Plank Knee to Elbow
10 AirSquat

A/ Butterfly Pull-up Tech (8min)

B/ AMRAP 21min
15 Pull Up
15 Burpee Box Jump
15 Sit-up
15 Axel Thruster

Thursday 17th July 2014


WOD

A/ 4 min AMRAP
DU 

B/ High Hang Squat Snatch Tech (8 min)

C/ E1:30Min x6 to a max
3 High Hang Squat Snatch 
20 DU

D/ Tabata DU
-For Total

Wednesday, 16 July 2014

Wednesday 16th July 2014



WOD

A/ 
Kipping HSPU Tech

B/ 

EMOM 10min
Odd: 6xHSPU
Even: 20sec L-Sit/Tuck

C/ 

For Time
20/30/10 reps of
DB Push Press 2x20/12.5kg
Toes to bar
-400m run between sets

Tuesday 15th July 2014



WOD

A/ 
Squat Clean Thruster Tech (8min)

B/ 

30 reps for time
Squat Clean Thruster 105/155lb

(10 minute cap)


C/ 

60 reps for time
Wall Ball 14/20lb
(6 minute cap)

Monday, 14 July 2014

Monday 14th July 2014



WOD

A/
Muscle-up technique

B/
7 rounds for timeof
3 Deadlift 
375lb/255lb
4 MU OR 8 Turnover Progressions
5 Burpee
200m Run

(27 min Cap)

Sunday, 13 July 2014

Friday 11th July 2014



WOD

A/
Every 2nd minute x 6
5 Power clean (185/135lb)
5 Skin the cat

B/
Every 2nd minute x 6
8 Back squats to a max

C/
1km Row for time

Thursday 10th July 2014

WOD
A/
30 minute AMRAP
30 KB swing (24/16kg)
30 Push up
30 Toes to bar
30 One-arm DB snatch (25/15kg)
30 Bodyweight lunge
150 Double Unders

Wednesday 9th July 2014

WOD

A/ 
Push Press 5, 4, 3, 2, 2, 1

B/ 
Deadlift 5, 4, 3, 2, 2, 1

C/
3 min AMRAP
Burpee broad jump

Tuesday, 8 July 2014

Tuesday 8th July 2014


WOD
A/ 
EMOM x 10mins
O: 10 x Ring rows (weighted)
E: 10 x Ring push ups (weighted)

B/ 
EMOM x 3mins
200m Row
ME abmat sit ups

Rest 2mins

EMOM x 3mins
200m Run
ME Power clean 95/135lbs

Monday, 7 July 2014

Monday 7th July 2014


WOD
A/ 
Every 2nd minute x 5
5 x OHSQ to a max
5 x Box jumps 24/30"

B/ 
"Nancy", 5 rounds for time
400m Run
15 x OHSQ 65/95lbs