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Saturday 30th June 2018

BBQ post WOD today. Come down and have a workout and a feed :) 'Olympic Total' Snatch 1RM Clean and Jerk 1RM

Friday 29th June 2018

AMRAP in 20 Minutes Continue as far up the ladder as possible, in 20 minutes: 3 Thruster 60kg/40 kg 3 Pull Ups 3 Med Ball Twists 20lb/14lb 6 Thruster 60kg/40 kg 6 Pull Ups 6 Med Ball Twists 20lb/14lb 9 Thruster 60kg/40 kg 9 Pull Ups 9 Med Ball Twists 20lb/14lb 12 Thrusters 60kg/40kg 12 Pull Ups 12 Med Ball Twists 20lb/14lb Etc etc

Thursday 28th June 2018

Row 1km Time Trial Weighted Pull ups (optional) 2-2-2 3 RFT: 15 Box Jumps 24”/20” 15 kettlebell swings 24kg/16kg

Wednesday 27th June 2018

Alternating EMOM for 16 min: Min 1: 10 Front Squat 50kg/35kg Min 2: 15 Sit Ups (GHD Sit ups for exp. athletes) Min 3: 10 Jumping Lunges Min 4: 15 Ball Slams 15kg/12kg

Monday 25th June 2018

Work up to a heavy triple Touch 'n' Go Power Snatch 'Isabel' For Time: 30 snatches 60kg/42.5kg

Saturday 23rd June 2018

Partner 'Cindy' AMRAP 20 Minutes:- 5 Pull Ups 10 Push Ups 15 Squats One round each, tag in and out. Sally Up Sally Down

Friday 22nd June 2018

Please Bring Long Socks if you want to climb the ropes. Kipping HSPU Work or Rope Climb work For Time: 20-15-10 V-Ups Handstand push ups

Thursday 21st June 2018

Deadlift 3-3-3-3-3 AMRAP in 8 min: Run 200m 5 Thrusters 42.5kg/30kg 10 Wall Ball 20lb/14lb 15 Deadlifts 42.5kg/30kg

Wednesday 20th June 2018

Skill work on Kipping Pull Ups or Ring Muscle Ups then .... For Time: 10 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 20 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 30 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20”

Tuesday 19th June 2018

Bench Press 10-8-6-4-2 Superset with Max effort Bent Over Row 70kg/50kg Max effort Push Up

Monday 18th June 2018

DELOAD WEEK AMRAP 1 min on, 30 sec off to transition: · Row (calories) Plank Hold · Assault (calories) Hollow Hold (or rocks) · Prowler (laps) Top of the Ring Row hold · Burpees (reps) Active Hang Rest * Record calories/laps/reps for score

Saturday 16th June 2018

4 x 3 min AMRAP: 5 Hang power clean and jerk 50kg/35kg 10 Toes to bar 5 Push Press 50kg/35kg 10 Squat Jumps 100m Run AMRAP Ball Slams 15kg/12kg Rest 3 min between efforts

Friday 15th June 2018

Front Squat 3-3-3-3 Thruster 1-1-1 Finisher: Tabata Abs Side crunch - L Sit Ups Side Crunch - R Sit ups

Thursday 14th June 2018

Turkish Get Ups 3-3-3 (each side) AMRAP in 10 min: 5 Wall Climbs 10 CTB Pull ups 15 Box Jumps 24"/20" 20 Kettlebell swings 24kg/16kg

Tuesday 12th June 2018

Hang Squat Snatch 2-2-2-2 AGOQ #4 2018 AMRAP in 5 min: 9 Handstand Push Ups 6 Bar Facing Burpees 3 Snatches 75/52.5kg

Saturday 9th June 2018

For Time: In Teams* complete the following (but every 2 min run shuttle): 100 Ball Slams 15kg/12kg 80 V Ups 60 Burpees 40 Front squats 70kg/50kg 4 Rope Climbs each * Team members may swap in and out at any point to complete reps. All team members run every 2 min.

Friday 8th June 2018

For Time: 9 Bar Muscle Ups 9 Thrusters 42.5kg/30kg 15 CTB pull –ups 15 Thrusters 42.5kg/30kg 21 Pull ups 21 Thrusters 42.5kg/30kg

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