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Saturday 1st September 2018

For Time: With a partner.. 400m Run together 30 Cleans 50/35kg 400m Run together 20 cleans 60/42.5kg 400m Run together 10 cleans 70/50kg 400m Run together Then..... 1 min each to complete AMREPs Double Unders (2 scores for this WOD, time to complete and Total DU)

Thursday 30th August 2018

Kalsu 100 Thrusters for time 60kg/42.5kg At the top of each minute, including the start, perform 5 burpees

Wednesday 29th August 2018

4 x 3 min rounds, each for max reps rope climbs with rest between: Row 20/15 Cal 10 Toes to bar AMRAP Rope Climbs

Tuesday 28th August 2018

AMRAP in 12 Mins: 5 Bar Muscle Ups 10 Shoulder to Overhead 50kg/35kg 10 Pistols 5 CTB Pull Ups 10 Shoulder to Overhead 50kg/35kg 10 Pistols 5 Pull Ups 10 Shoulder to Overhead 50kg/35kg 10 Pistols

Monday 27th August 2018

EMOM 10 Min Perform 1 x Hang Power Snatch + Power Snatch Then 10 mins to find your 1RM Power Snatch

Saturday 25th August 2018

400m Run 3 x rounds of DT: 12 Deadlift 70kg/47.5kg 9 Hang Power Cleans 70kg/47.5kg 6 Push Jerk 70kg/47.5kg 400m Run 2 x rounds of DT 400m Run 1 x round of DT

Thursday 16th August 2018

For Time: 50 Cal Row 40 Toes to bar 30 Wall balls 20lb/14lb 20 Clean and Jerk 60kg/42.5kg 10 Muscle Ups

Wednesday 15th August 2018

EKKA DAY - 7:30am session only 5 Rounds: Every 6 mins (Running clock – lift on 0:00,6:00,12:00,18:00,24:00) High Hang Squat Clean (mid – thigh) Hang Squat Clean (knee level) Squat Clean (from floor) Push Press High Hang squat Clean (mid-thigh) Hang Squat Clean (knee level) Squat Clean (from floor) Push Jerk High Hang squat Clean (mid-thigh) Hang Squat Clean (knee level) Squat Clean (from floor) Split Jerk *To claim RX the squat cleans need to be touch ‘n’ go. Reps from overhead need to be brought to shoulders rather than dumped to floor.

Tuesday 14th August 2018

Warm up to a heavy squat snatch single For Time: 50 Double Unders 5 Squat Snatches 50kg/35kg 50 Double Unders 4 Squat Snatches 55kg/40kg 50 Double Unders 3 Squat Snatches 60kg/45kg 50 Double Unders 2 Squat Snatches 65kg/50kg 50 Double Unders 1 Squat Snatch 70kg/55kg

Monday 13th August

Bench Press 5-5-5-5-5 3 x: 20 abmat sit ups 20 V Ups 20 flutter kicks 1 min rest between rounds

Saturday 11th August 2018

3 Round AMRAP 1 min on each station: Wall Balls 20lb/14lb Sumo Deadlift High pull 35kg/25kg Overhead plate lunge 20kg/15kg Ball Slams 15kg/12kg Row (Calories) Rest

Friday 10th August 2018

‘2015 MQ Event 4’ 21-15-9 Deadlift 100kg/70kg Box Jumps 24”/20” Handstand Push Ups 4:30 Plank finisher

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