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Tuesday, 22 July 2014

Heavy Pulls

Deadlift 3-3-3 RPE 9

WOD:

5 RFT

20 Goblet Squat 70/53

20 banded Pushups

20 Russian Twist

Monday, 21 July 2014

Strict Press

Strength: Press 6-6-6-6 RPE 7

WOD:

8 RFT

8 KB Clean/Push Press R/L 53/35

8 KB Bent Rows R/L

8 Sprinter Sit Up

 

Sunday, 20 July 2014

Partner Sunday

800M Sled Drag 90/45

100 Med Ball Sit Ups (Pass to Partner at top)

100 Med Ball Twist partner passes

100 med ball squats (pass ball at the top of each Rep)

800 M Sled Drag

 

Saturday, 19 July 2014

OHS

10 RFT

10 OHS 75/55

10 Front Rack Reverse Lunge

200M Run

Friday, 18 July 2014

Push Jerk

Push Jerk: 4-4-4-4 RPE 8

WOD:

10 Minute AMRAP

10 Barbell Bent Row

10 Diamond Pushups

10 V-Ups

Thursday, 17 July 2014

Skwats

Strength: Back Squat 4-4-4-4 RPE 8

WOD 5 RFT 

20 KB Swing 70/53

20 Banded Split Squat R

20 Banded Split Squat R

Wednesday, 16 July 2014

Hump Day

WOD:

25 Burpees then:

5 rounds, 5 reps each exercise of the following Barbell Complex: 95/65

Deadlift

Bent Row

Hang Power Clean

Front Squat

Push Press

Then: 25 Burpees

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WOD Calendar

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