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Monday 1st July 2019

Happy 50th Birthday Rod 'Filthy Fifty' For time: 50 Box Jumps, 24/20" 50 Jumping Pull-ups 50 Kettlebell Swings, 16/12kg 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 20/15kg 50 Back Extensions (sub for Good Mornings) 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

Saturday 29th June 2019

For Time: 21-15-9 Handstand Push Ups Med Ball Squat Clean 20/14lb 200m Med Ball Run * *Only 1 of these per round

Friday 28th June 2019

Work up to a heavy double Squat Snatch 'AMANDA' For Time 9-7-5 Squat Snatch 60/42.5kg Muscle Ups

Thursday 27th June 2019

5 rounds, each round for time, of: 10/7 Row Calories 10 Alternating Dumbbell Snatches, 22.5/15kg 5 Box Jump Overs, 24/20" 5 Ball Slams, 15/12kg Rest approx 4 mins between each round.

Tuesday 25th June 2019

AMRAP in 15 mins of: 21 Deadlifts, 60/42.5 kg 15 Box Jumps, 24/20 in 9 Clean & Jerks, 60/42.5 kg

Monday 24th June 2019

In 15 min, work up to a heavy double Overhead Squat Taken from the floor 3 RFT: 400m Run 15 Overhead Squat 42.5/30kg

Saturday 22nd June 2019

The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Start each new round where you finished the previous round

Friday 21st June 2019

EMOM for 20 mins, alternating between: Minute 1: 2 Wall Climbs Minute 2: 10 Thrusters, 35/25 kg Minute 3: 10 Burpees Minute 4: 10 Kettlebell Swings, 32/24 kg Minute 5: 50m Farmer Carry, 24/16 kg

Thursday 20th June 2019

AMRAP in 9 mins of: 10 Hang Squat Snatches, 35/25 kg 30 Double Unders 3 rounds for quality of: Hollow Hold, 10 secs 10 Single Leg V-ups 10 Scissor Kicks 10 Tuck Crunches Rest 1 min

Monday 17th June 2019

DELOAD WEEK :) 3 rounds, each round for time, of: 20 Kettlebell Snatches, 24/16 kg 10 Alternating Pistols 5 Muscle-ups

Saturday 15th June 2019

Partner WOD - share the reps as you need. Both run but can’t start barbell until both are back from run 15 Power Snatches 60/42.5kg 15 Power Cleans 60/42.5kg 15 Burpees 600m run 10 Power Snatches 60/42.5kg 10 Power Cleans 60/42.5kg 10 Burpees 400m run 5 Power Snatches 60/42.5kg 5 Power Cleans 60/42.5kg 5 Burpees 200m run

Friday 14th June 2019

Back Squat 3 @ 75% 1RM Back Squat 1 @ 85% 1 RM Back Squat 3 @ 80% 1RM Back Squat 1 @ 90% 1 RM Back Squat 3 @ 82.5% 1RM Back Squat 1 @ 92.5% 1 RM Back Squat Reverse Front Rack Lunge 2 x 12 @ 52.5-55% 1RM Front Squat

Thursday 13th June 2019

For Time: Row 40 Cal 40 Deadlifts 50/35kg 40 Double Unders 40 Hang Power Cleans 50/35kg 40 Wall Balls 20/14lb 40 Shoulder to Overhead 50/35kg 40 Ball Slams 15/12kg

Wednesday 12th June 2019

Handstand work (10 min) -Walking -Kick up to wall -Kick up to freestanding HS Hold -Handstand walking -Wall Climb AMRAP in 10 min: 10 Kettlebell Swings 32/24kg 10 Box Jumps 24/20” 10 Strict HSPU

Tuesday 11th June 2019

‘Barbara’ 5 Rounds, each for time, with 3 min rest between rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats

Saturday 8th June 2019

Fight Gone Bad Style WOD 3 x 1 min on each station Row Push Press 35/25kg Box Jump Over 24/20” Overhead Squat 35/25kg Run Rest

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