WOD: 21/07/2017

Warm Up/ Mobilise MetCon: For Time  100m Run 10 Front Squat – 35/50  100m Run 10 Front Squat 20 KB Box Step Over – 12/20 @ 20″  100m Run 10 Front Squat 20 KB Box Step Over 30 Sit Ups  100m Run 10 Front Squat 20 KB Box Step Over …

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WOD: 20/07/2017

Warm Up/ Mobilise Accessory: EMOM: 20 Minutes (4 Rounds) 1: 5 – 8 x Strict Pull Ups 2: 10 x Close Grip Bench press – 35/50 3: 10 x Seated DB Press – 10/15 4: 30sec Double Unders 5: 6 – 10 Deficit Strict Press Up / RX+ Ring Press …

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WOD: 19/07/2017

Warm Up/ Mobilise  Clean Technique Weightlifting: Clean A: 12 Minutes to establish a Heavy Single B: EMOM: 10 Minutes  1 Clean @80% of Heavy Single  

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WOD: 18/07/2017

Warm Up/ Mobilise Strength: Bench Press Every 90sec: 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* MetCon: AMRAP: 12 Minutes  8 Bar Over Burpees 8 Alt KB Snatch – 16/24 16 Alt Front Rack Lunge – 35/50  

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WOD: 17/07/2017

Warm Up/ Mobilise Strength: Deadlift/ Strict HSPU EMOM: 12 Minutes Even: 4 x Deadlift (Maintain) Odd: 4 x Strict HSPU MetCon: ‘JACKIE’ For Time:  1000m Row 50 Thrusters – 15/20 30 Pull ups Time Cap: 12 Minutes

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WOD: 14/07/2017

Warm Up/ Mobilise Skill: Hang Power Clean/ STOH  Technique MetCon: For Time  50cal Row/ Bike 1 Round of ‘DT’  40cal Row/ Bike 1 Round of ‘DT’  30cal Row/ Bike 1 Round of ‘DT’  20cal Row/ Bike 1 Round of ‘DT’  10cal Row/ Bike 1 Round of ‘DT’ Time Cap: 30 …

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WOD: 13/07/2017

Warm Up/ Mobilise Accessory: EMOM: 24 Minutes (4 Rounds) 1: 10 x Goblet Bulgarian Split Squat (R) – 16/24 2: 10 x G.B.S.S (L) – 16/24 3: 9/12 Cal Ski Erg 4: 10 x Bench Press – 40/60 5: 16 Step Overhead Single Arm DB Walking Lunge (8 Step left …

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WOD: 12/07/2017

Warm Up/ Mobilise  Bergener Warm Up Weightlifting: Snatch A: 12 Minutes to establish a Heavy Single B: EMOM: 10 Minutes  1 Snatch @ 80% Heavy Single *No Misses*

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WOD: 11/07/2017

Warm Up/ Mobilise Gymnastics: Strict Pull Up/ HSPU EMOM: 12 Minutes 1: 3 – 6 x Strict Pull Ups/ Strict C2B 2: 3 – 6 x Strict HSPU 3: 30sec Hollow Hold Skill: Double Unders  Technique/ Practice MetCon: 5 Rounds For Time  20 Wall Ball – 6/9 40 Double Unders …

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WOD: 10/07/2017

Warm Up/ Mobilise Strength: Back Squat Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Maintain Weight throughout* MetCon: For Time 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2  Dumbbell Snatch – 15/22.5 1 – 2 …

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