WOD - Wednesday, 27th June, 2012

"Press"

5 - 5 - 5 - 5 - 5

Rest, then -

For time,

30 x Muscle ups

If you are still developing your muscle up, substitute for each muscle up - 2 pull ups and 2 Dips/push ups.

"Muscle Up"

WOD - Tuesday, 26th June, 2012

"Klepto"

For time, 4 Rounds of -

27 x Box Jumps 24/20"

20 x Burpees (head touch)

11 x Squat Cleans 65/40kg

"Klepto"

WOD - Monday, 25th June, 2012

"Back Squat"

Take 10 Minutes to find your 20 rep max. Take the weight you successfully achieved last time and add 5%. 

Rest, then -

"Jackie" 

For time -

Run/Row 1km

50 x Thrusters 20kg

30 x Pull Ups

LIFT WEIGHT

WOD - Friday, 22nd June, 2012

Take 10 minutes to find your 2 rep max for -

Front Squat

Rest then -

For time, 15 - 10 - 5 of,

Thruster (60% of Front Squat 2RM)

Ring Rows

Push Ups

WOD - Thursday, 21st June, 2012

Complete in 1 hour -

Chose any workout, lift, skill, weakness or mobility routine you like or 

let the coach chose......

WOD - Wednesday, 21st June, 2012

As Many Rounds as Possible in 20 Minutes of -

3 x Deadlift 60/40kg

3 x Power Clean 60/40kg

3 x Snatch 60/40kg

3 x Overhead Squat 60/40kg

3 x Burpees

"Overhead Squat"