WOD - Mon 22nd of August

As many rounds possible in 20 min of -

10 x Deadlift @ Body Weight (scale weight appropriately down if needed)

50 x Double under skips (substitute 3 single skips for each double under if needed)

WOD - Sun 21st of August - Rest

WOD - Sat 20th August 2011

"Jackie"

For Time -

Row 1KM

50 x Thrusters 20/10kg

30 x Pull Ups/Inverted Row

WOD - Friday the 19th of August

                                                      Press

                                                3 - 3 - 3 - 3 - 3

                                                 "Karen"

 

                                                    For Time

                                                 150 Wall Ball

                        Have a short rest then perform max Sit Ups in 5min

           Post weights for press, times for Karen and sit up numbers to comments.  

     

WOD - Thursday 18th of August

                                                            "Helen"

                                                 3 Rounds for time of -

                                                          400m Run
                                                  21 x Kettlebell Swings
                                           12 x Pull Ups or Inverted Rows

               Post time to complete all 3 rounds and Kettlebell weight to comments

WOD - Wednesday 17th of August, 2011

                                                Deadlift
                                       5 - 5 - 3 - 3 - 1 - 1
                   (theses numbers represent your rep sequences, rest as needed between sets)

Work your way up to your one rep maximum. Safely!! Ensure you have someone check your form. Post the weights in comments and record in your diary or programme book.

Rest, then -

For Time - 6 RDS of -


15 x Kettlebell swings 20KG Men/12KG Women (scale down if needed)
15 x Box Jump

Post results to comments. Watch attached videos for technique cues.