WOD: 18/06/16

Warm Up/ Mobilise Build to workout weight Partner MetCon: In a 30minute window: 5 Rounds of; 40 Wall Ball (6/9) 30 Deadlift (70/100) 20 Syncro Bar Facing Burpees Record Split Time In any remaining time: Max Cal Row

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WOD: 17/06/16

Warm Up/ Mobilise Strength: Bench Press 12 Minutes to find a heavy single Accessory: Barbell Bent Over Row 8-12 Reps x 3 (AHAP) Rest 1min between sets Skill: Pull Ups MetCon: ‘FRAN’ 21 – 15 – 9 reps of Thrusters (30/42) Pull Ups Time Cap: 12minutes

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WOD: 16/06/16

Warm Up/ Mobilise Strength: Back Squat EMOM: 12min 2 Back Squat @70% 1RM (if known) Accessory: Barbell Good Morning 8-12 Rep x 3 / 1min Rest between sets Skill: Double Unders Conditioning: For Time 100 Double Unders (2:1 SS) 75 Russian KB Swing (16/24) 50 Box Over (20″) 25 Front …

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WOD 15/06/16

Warm Up/ Mobilise Burgener Warm Up Olympic Lifting: Power Snatch  Build to EMOM weight EMOM: 10min 1 Power Snatch (Maintain weight)  Conditioning: For Time 21 – 15 – 9 reps of:  Hang Power Snatch (30/40) Wall Ball (7/10) Time Cap: 10min Core: Tabatabs  Work: Rest = 20:10 x 8 (Alternate …

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WOD 14/06/16

Warm Up/ Mobilise Strength: Push Press EMOM: 9mins 3 Push Press @ 75% 1RM (if known) Accessory: Single arm bent row 8-12rep x 3 / Rest 1minute between sets Skill: Pistol Squat Conditioning: AMRAP: 8min 8 Alternating Pistol Squat 16 Press Up 24 Alternating KB Snatch (12/20)

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WOD 13/06/16

Warm Up/ Mobilise Strength: Deadlift  15minutes to find a heavy single  Accessory: Stiff Legged Deadlift  8-12 Rep x 3 / Rest 1minute between sets Conditioning: For Time Buy In: 500m Row 3 Rounds of:  6 Hang Power Clean (40/60) 12 Alt Front Rack Lunge (40/60) Buy Out: 500m Row Time …

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WOD 11/06/16

Warm Up/ Mobilise Gymnastic Development: Handstand Push Up In a 5 minute window accumulate 2minutes handstand hold Skill:  HSPU Technique/ scales Ground to Overhead Technique Conditioning: For Time Complete 5 GTOH (40/60) 50 Wall Ball (6/9) 500m Row 4 GTOH  40 KB Box Overs (12/16@20″) 400m Row 3 GTOH 30 …

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WOD 10/06/16

Warm Up/ Mobilise Split Jerk Technique Strength: Split Jerk 15minutes to establish a heavy single  Accessory: Plate Tricep Extension 8-12rep x 3 (AHAP) Rest 1min between sets Conditioning: For Time 60 American KB Swing (16/24) 45 Sit Ups 30 STOH (35/50) 15 Ring Dips Time Cap: 12minutes

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WOD 09/06/16

Warm Up/ Mobilise Strength: Front Squat EMOM: 9minutes 3 Front Squat @70% 1RM Accessory: Bulgarian Split Squat 8-10rep/side x 3 – Rest 1min between sets Conditioning: AMRAP: 10minutes 100m Sprint  10 Alt Front Rack Lunge (35/50) 10 Toes To Bar 

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