1. For Time, 5 Rounds of -
Run 400m
20 x Deadlift 65/42kg
20 x Push Ups
10 x Deadlifts 65/42kg
10 x Push Ups
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2. 10 sec hold then 5 sec rest, for 5 minutes continuously of a -
Hollow Hold
WOD - Wednesday, 15th July, 2015
1. Every 90 Seconds for 6 Sets -
2 x Squat Clean
1 x Power Jerk
all between 75 and 80% of 1rm Clean and Jerk
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2. In Teams of 2, As Many Rounds as Possible in 15 Minutes of -
10 x Slam Ball 22/9kg (5 each partner)
10 x Toes to Bar (5 each partner - sit ups x 2)
10 x Goblet Squat 22/9kg Slam Ball (5 each partner)
WOD - Tuesday, 14th July, 2015
1. As Many Rounds as Possible in 6 Minutes of -
10 x Dumbbell Snatch 20/15kg (Alternate Arms)
10 x Wall Ball 10/7kg
Rest 1 Minute -
2. As Many Calories as Possible in 6 Minutes of -
Rowing
Rest 1 Minute
3. As Many Rounds as Possible in 6 Minutes of -
10 x Calories Air Bike
10 x Burpees (to a pull ups bar)
Rest 7 Minute -
4. As Many Rounds as Possible in 6 Minutes of -
10 x Box Jumps 30/24"
30 x Double Unders
Rest 1 Minute
5. As Many Rounds as Possible in 6 Minutes of -
20 x Chest to Overhead 40/30kg
Run 100m
WOD - Monday, 13th July, 2015
1. "Front Squat"
2 - 2 - 2 - 2 - 2
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2. For Time, 21 - 15 - 9 of -
Kettlebell Swings 24/16kg
Chest to Bar Pull Ups
Goblet Squat 24/16kg
WOD - Saturday, 11th July, 2015
1. With a 10 Minutes cap perform -
100 x Overhead Squats 30/20kg
150 x Double Unders
Rest 5 Minutes
2. With a 10 Minute cap perform -
50 x Knees to Elbow/Knee Raise (practice efficient beat swing)
40 x Power Clean 60/40kg
Max 50m Shuttles in time remaining
WOD - Friday, 10th July, 2015
1. "Bench Press"
3@75% - 3@75% - 2@80% - 2@85% - 2@85% - 1@?
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2. As Many Rounds as Possible in 15 Minutes of -
15 x Sit Ups
30 seconds Top of the Push Up
10 Metre Handstand Walk/100M Waiters Walk
Waiters Walk = (1 x DB Hold Overhead - 50m L/A-50m R/A)
WOD - Thursday, 9th July, 2015
1. Every Minute on the Minute for 15 Minutes -
1 x Power Clean
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2. As Many Reps as Possible in 7 Minutes of -
Burpee Pull Ups
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