1. As Many Rounds as Possible in 27 Minutes of -
5 x Back Squat 80/50kg
10 x Burpees (Lateral Jump over Bar)
12 x Wall Ball 10/7kg
15 x Kettlebell Swings 24/16kg
Rest 1 Minute
WOD - Monday, 27th July, 2015
1. Every Minute on the Minute for 10 Minutes
2 x Power Clean @80% of 1rm
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2. As Many Rounds as Possible in 12 Minutes of -
4 x Handstand Push Ups/2 x Paralette Handstand Push Ups
5 x Strict Pull Up/3 x Bar Muscle Ups
15 x Squats/9 x Pistol Squats (Alternating Legs)
WOD - Saturday, 25th July, 2015
1. "Bench Press"
Take 12 Minutes to find a heavy 3
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2. As Many Rounds as Possible in 12 Minutes of -
12 x Wall Ball 10/7kg
12 x Walk Lunge 60/40kg (Barbell Overhead)
WOD - Friday, 24th July, 2015
1. "Partner Barbara"
In groups of 2, For Time, 10 Rounds of -
20 x Pull Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
Rest 2 Minutes between rounds.
1 person working at a time. Scale as necessary.
WOD - Thursday, 23rd July, 2015
1. "Front Squat"
5 - 5 - 5 - 5 - 5 - 5 - 5
all @70% of 1rm
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2. As many Rounds as Possible in 10 Minutes of -
8 x Burpee Box Jumps 24/20"
12 x Kettlebell Swings 32/24kg
WOD - Wednesday, 22nd July, 2015
1. 10 x 3 Minute Rounds of -
Run 400m
8 x Deadlift 80/50kg
8 x Toes to Bar/16 x Sit Ups
Max Reps Clean and Jerk 80/50kg
Rest 1 Minute between rounds
Record Total Clean and Jerk reps
WOD - Tuesday, 21st July, 2015
1. As Many Rounds as Possible in 20 Minutes of -
5 x Chest to Bar Pull Ups
8 x Ring Push Ups
11 x Wall Ball 10/7kg
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2. As Many Rounds as Possible in 6 Minutes of -
30 seconds Hanging from pull up bar (lats contracted)
30 seconds handstand hold
30 seconds hollow hold
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