• Tuesday, August 13

    Strength:

    Strict Press
    10mins to Work up to a heavy single
    - Rest 2mins -
    Then max effort set at 80%

    WOD:

    2 rounds
    400m run
    25 t2b
    500m row
    40 alternating dB snatch 50/35

    Midline:

    Tabata
    Weighted plank

  • Monday, August 12

    Strength:

    Every 90secs for 7 sets
    Squat Clean+hang squat clean

    * build up over the sets

    WOD:

    7 rounds
    1:15 on/1:15 off
    5 deadlifts. 155/110
    4 hang cleans
    3 front squats
    Remainder of time max burpees over the bar

    * Score is total burpees

    Midline:

    Tabata
    Russian twists
    V-sits

  • Thursday, August 9

    WOD:

    400m run
    30 wallballs
    20 t2b

    - Rest 1min -

    20 burpee ring mu’s
    (Mod burpee ring pu’s, burpee bar pu’s, burpee then ring row)

    - Rest 1min -

    20 t2b
    30 wallballs
    400m run

    * Score is total time minus 2mins rest

    Remaining time is for skill work
    Free standing handstands or handstand walking