Saturday 31st July 2021
Team WOD (teams of 3) AMRAP in 20mins of: 120 Calories on any machine 90 Ring Dips 90 Calories on any machine 120 Push-ups -Share the reps as you like Finisher For Time: 400m Overhead Plate Walk, 20kg (15kg)
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Friday 30th July 2021
"LUMBERJACK 20" For time: 20 Deadlifts, 100kg (70kg) Run 400m 20 KB Swings, 24kg (16kg) Run 400m 20 Overhead Squats, 50kg (35kg) Run 400m 20 Burpees Run 400m 20 CTB Pull-ups Run 400m 20 Box Jumps, 24" (20") Run 400m 20 Squat Cleans, 50kg (35kg) Run 400m
Thursday 29th July 2021
12mins to find 1RM Push Press WOD For time: Buy-in 40 Handstand Push-ups Then, 18-15-12-9-6-3 reps of: Sumo Deadlift High-pulls, 40kg (25kg) Push Press, 40kg (25kg)
Wednesday 28th July 2021
6 Rounds every 90 sec of: 1 Snatch Pull 1 Hang Snatch 1 Overhead Squat -Increasing weight 4 Rounds for time of: (18min CAP) 2 Rope Climbs 80 Double Unders 10 Alternating DB Hang Snatches 22.5/15kg 10 DB Goblet Squats 22.5/15kg
Tuesday 26th July 2021
EMOM for 10mins of: 1 Power Clean -Increasing weight AMRAP in 9 mins of: 3 Power Cleans, 60kg (40kg) 3 Burpee Box Jumps, 24" (20") 6 Power Cleans 6 Burpee Box Jumps 9 Power Cleans 9 Burpee Box Jumps 12&12,15&15,etc.
Monday 27th July 2021
12mins to find 1RM Front Squat 3 Rounds for time of: 20 Toes to Bar 5 Wall Walks/ 15m Handstand Walk 30m Single-arm DB Overhead Walking Lunge 22.5/15kg
Saturday 24/7/21
WOD: "Fight Gone Bad" 3 Rounds for reps of: 1min Wallballs, 20lb (14lb) 1min Sumo Deadlift High-pulls, 35kg (25kg) 1min Box Jumps, 20" 1min Push Presses, 35kg (25kg) 1min Calorie Row 1min Rest
Friday 23rd July 2021
Bench Press 5 x 5 Deadlift 4 x 3 @ 70% Between every set of bench Finisher Tabata jumping lunges Hollow hold
Thursday 22nd July 2021
For time: (31min CAP) Run 1200m 63 Kettlebell Swings, 24kg (16kg) 36 Pull-ups Run 800m 42 Kettlebell Swings, 24kg (16kg) 24 Pull-ups Run 400m 21 Kettlebell Swings, 24kg (16kg) 12 Pull-ups
Wednesday 21st July 2021
EMOM for 10mins of: 1 Power Snatch, 65%-75% of Snatch 7 Rounds for time of: 7 Power Snatches, 40kg (25kg) 7 Toes to Bar 7 Push-ups
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