Saturday 1st August 2020
AMRAP in 15 min (teams of 3, 1 person completes all rep of that movement) 21 Double Unders 15 Wall Balls 20/14lb 12 Kettlebell Swings 24/16kg 9 Cal Row (5 Cal Bike)
WOD
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Friday 31st July 2020
Every 2 min x 5 sets Hang Power Clean Power Clean Hang Squat Clean Squat Clean ‘Elizabeth’ For Time: 21-15-9 Squat Cleans 60/42.5kg Ring Dips
Thursday 30th July 2020
For Time: 10m Handstand Walk 20 V Ups 30 Box Jumps 24/20” 40 DB Snatch 22.5/15kg 500m Run 40 DB Snatch 22.5/15kg 30 Ball Slams 15/12kg 20 V Ups 10m Handstand walk
Wednesday 29th July 2020
‘The Seven’ 7 rounds for time of: 7 Handstand Push-ups 7 Thrusters 60/42.5 7 Knees-to-elbows 7 Deadlifts 60/42.5kg 7 Burpees 7 Kettlebell Swings 32/24kg 7 Pull-ups
Tuesday 28th July 2020
Back Squat 3-3-3-3 Tabata Bike,Row or Ski Tabata Side Plank Front Side
Monday 27th July 2020
Work up to a heavy 1RM Power Snatch For TIme: 25 Bar Facing Burpees 25 Power Snatches 60/42.5kg 25 Bar Facing Burpees
Saturday 25th July 2020
3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Sumo Deadlift High-pull 35/25kg Box Jump 20" Push Press 35/25kg Row Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Friday 24th July 2020
Overhead Squat 3-3-2-2-1-1 AMRAP in 7 min: 200m Run 4 Hang Power Snatch 35/25kg 8 Overhead Squats 35/25kg
Thursday 23rd July 2020
Deadlift 5-5-5 For Time: 20-18-16-14-12-10-8-6-4-2 Sit Ups Kettlebell swings 24/16kg
Wednesday 22nd July 2020
4 Rounds for TIme: 40 Double Unders 20 Pistols 10 Single Arm DB Shoulder to Overhead 22.5/15kg 5 Muscle Ups