Wednesday 1st August
5 RFT: 5 Deadlifts 125kg/85kg Burpees
WOD
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Tuesday 31st July
Back Squat 3-3-3-3 Thruster 5-3-1
Monday 30th July
AMRAP in 20 min: 10 Box Jumps 24”/20” 20 Wall Balls 20lb/14lb 30 Sit ups 400m Run
Saturday 28th July
For Time: Buy In: Row 500m Then: 6 Rounds of: 6 DB Cleans 22.5kg/15kg 5 Burpees 4 OHS 60/42.5kg 3 Bar MU 2 Strict HSPU 1 Rope Climb
Friday 27th July
Warm up to a heavy triple Push Press (taken from floor) then.... 5 rounds For Time: 12 Deadlift 42.5kg/30kg 9 Front Squat 42.5kg/30kg 6 Push Press 42.5kg/30kg 3 Wall Climbs
Thursday 26th July
EMOM for 10 min: Squat Clean AMRAP in 7 min: 5 Squat Cleans 60kg/42.5kg 10 CTB Pull Ups
Wednesday 25th July
AMRAP in 12 min: 10 Hang Power Snatch 35kg/25kg 10 Toes to Bar 400m run
Tuesday 24th July
Weighted Pull Ups 3-3-3 Alt EMOM 20 min: Min 1: 10 Alt DB Snatch 22.5kg/15kg Min 2: 10 Box jump overs 24”/20” Min 3: 10 Overhead DB lunge 22.5kg/15kg Min 4: 10 Ring Dips
Monday 23rd July
Open WOD 17.5 10 RFT: 9 Thrusters 42.5kg / 30kg 35 Double Unders Finisher: For Time: 100 Sit Ups
Saturday 21st July
AMRAP in 20 min: In Teams complete: 200m run (regulator) 100 Air Squats 100 box Jumps 100 V Ups 100 Front Squats 35/25 100 Push Press 35/25