Thursday 1st September

"Handsome Jay"

1 round

10x Handstand push ups
20x knees to elbows
30x Burpees
40x Box jumps
50x Dips
60x Pull ups
70x Push ups
80x Sit ups
90x Squats
100x Double unders

Mobility
Hip Flexor Stretch

Results:

Wednesday August 31

Buy in:
2 min DU challenge
WOD:

In a 10min time frame establish a 1rep max for the complex of:

1 x Clean (anyhow)
3 x Front Squat
1 x Jerk (anyhow)

Cash out:
High hamstring stretches

Results

Tuesday 30 August

"Abbate"

Run 1 mile
70/30kg Clean and jerk, 21 reps
Run 800
meters
70/30kg Clean and jerk, 21 reps
Run 1 Mile

Results:

Sunday 28 August

Sunday 29 August Wod:

Buy In:

5-5-5-5-5 Shoulder Press 70% 1rm

WOD

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Cash Out:

5 min Foam Roller

Saturday 27 August

Buy In:

Tabata Row / 1 Mile Run

WOD:

CrossFit Total II

1 x Squat Clean
1 X Bench Press
1 x Deadlift

Cash Out:

2 Min Box Jumps

Results:

Friday 26th August

1 round

3x Muscle ups
5x Handstand push ups
10x Pull ups
20x Box jumps
30x Back extensions
40 Knees to elbows
50x Burpees
3x Muscle ups.

Results:

Thursday 25 August

Buy In:

30 Pistols (15 per Leg)

(Use a box or bench to squat onto at least parallel then drive up as per a box squat)

WOD:

12 min AMRAP

250 row
15 Thrusters (20/15)

Cash Out:

Improve your rack position.

2 Mins / arm recieving position with Band
2 mins / arm front rack position with band
2 mins external rotation with bar.

Check out the link below for information:

http://www.mobilitywod.com/2011/08/episode-304365-improving-the-front-rack.html


Results