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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06/07/2017

Warm Up/ Mobilise EMOM: 30 Minutes (6 Rounds) 1: 150/200m Row 2: 10 Dumbbell Thrusters – 10/15 3: 1-2 Rope Climb / RX+ 1 Legless Rope Climb 4: 10 Bench Press – 40/60 5: 30sec Double Unders

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WOD: 05/07/2017

Warm Up/ Mobilise Weightlifting: Snatch Deadlift Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* Accessory: Back Squat/ Box Jump 5 Rounds:  3 x Tempo Back Squat (31×1) @ 70-80% 1RM 5 x Box Jump – 24/30″ Rest 60sec Core: For Time …

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WOD: 04/07/2017

Warm Up/ Mobilise Strength: Strict Press Every 90sec: 5 – 5 – 5 – 5 – 5 Skill: Hang Power Clean / HSPU  Technique/ Scaling options MetCon: AMRAP: 12 Minutes  12 Deadlift – 40/60 9 Hang Power Clean – 40/60 6 HSPU

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WOD: 03/07/2017

Warm Up/ Mobilise Strength: Front Squat  12 Minutes to establish a 10 Rep Max MetCon: For Time  5 Burpees Box Over – 20/24″ 10 Toes To Bar 20 Alternating Front Rack Lunge – 35/50 40 Double Unders – 2:1 Single Unders 20 Alt FR Lunge 10 TTB 5 BBO Time …

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WOD: 30/06/2017

  Warm Up/ Mobilise Hero WOD: ‘The DON’  66 Deadlift – 35/50 66 Box Jump – 20/24″ 66 KB Swings – 16/24 66 Knees to Elbows 66 Sit Ups 66 Pull Ups 66 Thrusters – 20/25 66 Wall Ball – 6/9 66 Burpees 66 Double Unders Time Cap: 30 Minutes …

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