THURSDAY 8 JUNE
Class of 20 at the 5:45pm class today! STRENGTH Front squat 3, 2, 1, 1 WOD Hang squat clean (50/35) Burpee 18, 15, 12, 9, 6, 3 (15 minute cap)
June 2017
WEDNESDAY 7 JUNE
Kate looking really strong with an easy 105kg Deadlift. There were also about 7 Deadlift PBs yesterday 💪🏼 STRENGTH Push press Weighted pull up Build up to max set of 3 WOD Run 200 12 Pull up 12 Push up 12 Toe to bar 4 rounds (14 minute cap)
TUESDAY 6 JUNE
STRENGTH Deadlift 5, 5, 3, 3, 1, 1. Do 3-4 warm up sets before your first set of 5. The above is intended to be 6 work sets, not 5 warm ups for a heavy 1 rep. WOD 50 Wall ball 40 Box jump 30 Dumbbell thruster (20/15) 20 Burpee 10 man maker 13 minute
SATURDAY 3 JUNE
STRENGTH Clean 5 x 2 rep WOD ‘Partner Relay’ 15 Dumbbell push press (20/15) 15 Kettle bell swing (24/16) Row 200 6 rounds each
FRIDAY 2 JUNE
WOD ‘Chelsea’ 5 Pull up 10 Push up 15 Squat 1 Round every minute, on the minute, for 30 minutes. Scaling options are below. Make sure you do the math on the volume, there are a lot of rounds to do! 5 = 5 pull up, 10 push up, 15 squat 4 = 4, 8,
