1. "Deadlift"
Take 15 Minutes to check your 1rm
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2. As Many Rounds as Possible in 12 Minutes of -
12 x Wall Ball 10/7kg
4 x Muscle Ups/10 x Pull Ups
2 x Wall Climb
"M.A"
WOD - Friday, 31st July, 2015
1. In teams of 4, For Time -
200 Cal Air Bike
150 Cal Row
Run 6400m
200 x Dumbbell Thrusters 20/15kg
One team member working on each movement.
Each time an 800m run has been completed by 1 team member you all must change roles in any order you like.
WOD - Thursday, 30th July, 2015
1. "Front Squat"
5 - 5 - 5 - 5 - 5 - 5 - 5
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2. For Time, 5 Rounds of -
30 x Sit Ups
30 x Box Jumps 24/20"
WOD - Wednesday, 28th July, 2015
1. "Hughie"
For Time -
50 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
10 x Clean and Jerk 50/30kg
40 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
20 x Clean and Jerk 50/30kg
30 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
30 x Clean and Jerk 50/30kg
20 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
40 x Clean and Jerk 50/30kg
10 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
50 x Clean and Jerk 50/30kg
WOD - Tuesday, 28th July, 2015
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)
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