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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. 1 min Row for Cals (max effort)
  2. 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

  1. Hollow Rocks (10 reps)
  2. V Ups (10 reps)
  3. Tuck Ups (10 reps)
  4. Hollow Hold (10 sec)

1 min Rest,  3 Rounds

 

12 min EMOM

  1. 10 x HSPU
  2. 10 x 12/16 Cal Row
  3. 10 x C2B Pull Ups

 

5 Rounds

20 x Ab mat sit Ups

400m Run

12 x Push Jerks (60/40)