July 2017

STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Relay’ 5 Power clean 10 Chest to bar pull up 10 Push up Run 200 5 rounds each (25 minute cap) For power clean, choose a challenging weight for unbroken reps. Pull ups should be scaled to be unbroken, same for push up and sprint 200m. The […]

STRENGTH Overhead squat 4 x 3 rep WOD Squat snatch (50/35) Shoulder to overhead Box jump 10 to 1 rep (17 minute cap)

STRENGTH Weighted push up Barbell row 4 x 5 rep WOD Row (calories) 15 Toe to bar 1 Turkish get up each arm 6 rounds, 1 exercise every minute Your score is the round with lowest calories on the rower (I’ve done this before and scored mid 20’s, aim high team!) Scale the toe to

STRENGTH Clean & Jerk 5 x 2 rep Increase weight for each set. WOD 50 Wall ball 40 Single arm dumbbell snatch (20/15) 30 Burpee 40 Dumbbell snatch 50 Wall ball 14 minute cap Dumbbell snatches are alternating arms.

STRENGTH Weighted pull up Handstand push up 4 x 3 rep WOD Run 400 20 Pull up 10m Handstand walk 3 rounds (15 minute cap) If you haven’t got handstand walking yet, scale to 6 x handstand roll outs per round.

STRENGTH Front squat 5 x 3 rep WOD 30 Double under 10 Hang squat clean (60/40) 5 rounds (14 minute cap) Cut the volume of double unders to finish within 90 seconds. Choose a weight that allows you to finish the first round of cleans unbroken.