Todays WOD
Saturday 8th July
5 Rounds, each one as fast as possible;
5 x Pull Ups
10 x Push Ups
15 x Air Squat
9 x Deadlift (70/50)
7 x Hang Power Clean
5 x Push Jerk
2 mins Rest
Friday 7th July
20 Sec on 40 sec off
L Sit Hold From pull up bar
X 5
From Floor
Thruster + Push Press + Push Jerk + Split Jerk
x 8
15 min AMRAP
5 x Bar Muscle Ups
10 x HR Push Ups
15 x Air Squats
100m Run
Thursday 6th July
In pairs
- 1 min Row for Cals (max effort)
- 1 min max ab mat sit ups
Alternating 3 rounds each
Bench Press
5-5-5-5
After each set
10 x Strict pull ups
7 min AMRAP
2 x Hang Squat Snatch (40/25)
2 x Box Jump (24/20)
Up in 2s
Wednesday 5th July
Pause Cleans (full)
3-3-3-3-3
*3 sec pause just below knee
Clean Pulls
3-3-3
*110-120% of above
Double Unders
50-50-50-50
DB Snatch (22.5/15)
20-30-40-50
Tuesday 4th July
Durante Core
- Hollow Rocks (10 reps)
- V Ups (10 reps)
- Tuck Ups (10 reps)
- Hollow Hold (10 sec)
1 min Rest, 3 Rounds
12 min EMOM
- 10 x HSPU
- 10 x 12/16 Cal Row
- 10 x C2B Pull Ups
5 Rounds
20 x Ab mat sit Ups
400m Run
12 x Push Jerks (60/40)