Tuesday 31 July

Strength:
Bench 5x5@82%

Skill:
50 x Pistols

Wod:

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Monday 30 July

Strength:
Back Squat 5x5@82%

Skill:
10 Mins HSPU practice

Wod:
21-15-9
Thrusters
Burpees

Followed By:
30 x Pwr Clean @ 80/50

Results:

Friday 27 July

Strength:
Bench Press
Est new 5rm

Skill:
100 x hollow rocks

Wod:
3 rds
10 x KB Swings (32/24)
15 x SDHP (40/30)
50 x Double Unders

Thursday 26 July

Strength:
Est new 5rm Back Squat

Skill:
10 x 70m Sprint
(Rest as long as it takes to get back to the start)

Wod:


300 

25 x Pull Ups 
50 x Deadlift (60/40 kg) 
50 x Press Ups 
50 x Box Jumps 
50 x Floor Wipers (60/40 kg) - (25/side) 
50 x Clean and Press (16kg) 
25 x Pull Ups

Results:

Tuesday 24 July

Strength:
Bench Press
5x5@81% 5rm

Wod:
Run 800m

10,000 lbs
Complete 10 rounds for time of:
1 Squat - 365 lbs (165 kg)
1 Press - 180 lbs (80kg)
1 Deadlift - 455 lbs (205kg)

Run 800m
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.

Monday 23 July

Strength:
Back Squat
5-5-5-5-5 @ 81% 5rm

Skill:
OMEM
1 x Strict Pull Up (Scale for jumping PU)
1 x HSPU
1 x Muscle Up

Wod:
12 Min AMRAP

35 x Double Unders
10 x Burpees

Results:

Friday 20 July

Burgenor Warm Up
Add 2kgs onto the Mid Thigh and High Hang snatch. (22/17)

Strength:
Bench Press - est new 5rm

Skill:
10 mins Muscle Up practise

Wod:
In a Tabata format perform

8 x Power Snatch
8 x GHD/Abmat Situps
8 x Overhead Squats (40/30)
8 x Box Jumps (24/20)