WOD Wednesday 26/07/2017

Conditioning
In pairs, complete for Time:

800m Run Buy-In (2 x 200m each relay style)

Then immediately into

4 Rounds of:
50 Russian Swings (32/24kg)
75 Slam Balls (12/6kg)
100 Double Unders
200m Slam Ball Carry (12/6kg) (1 x 100m each relay style)

Then immediately into

800m Run Cash-Out (2 x 200m each relay style)

WOD Tuesday 25/07/2017

Accessory / Midline
7min for QUALITY
5 Hang Clean Pulls
5 Muscle Cleans
5 Strict Press
5 Burpee Over Bars

Strength
Performed as a superset with approx. 2min between sets:

A1) Strict Press
12-12-12-12-12 @55% of your 1RM
*Bar must be taken from the floor, you may use Push Press to finish your set ONLY if required.

A2) Wheel Rollouts
10-10-10-10-10

Conditioning
15min AMRAP
12 Box Jumps (24/20″)
9 Hang Power Cleans (60/42.5kg)
6 Burpees

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WOD Monday 24/07/2017

Accessory / Midline
7min for QUALITY
100m Easy Jog
10 Single Leg Step Ups (5 each)
10 (seconds) Ring or Floor L-Sit

Strength
Performed as a superset with approx. 2min between sets:

A1) Front Squats
12-12-12-12-12 @55% of your 1RM
*Bar must be taken from the floor, you may squat clean your first rep, you may break up your set if required.

A2) Ring Dips
5-5-5-5-5
*Weighted if possible

Conditioning
3 Rounds for Max Reps of

3min AMRAP : 1min Rest
10 DB Snatch (22.5/15kg)
5 Pull Ups

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WOD Saturday 22/07/2017

Conditioning
“Holleyman”
30 Rounds for Time:
5 Wall Balls (9/6kg)
3 Handstand Push Ups (Kipping is allowed)
1 Power clean (102.5/70kg)

*Compare to 6th August 2016

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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WOD Friday 21/07/2017

Accessory / Midline
7min for QUALITY
5 Tempo Overhead Squats (3 down, 3 hold, 1 up)
10 Floor Wipers
100m Easy Jog

Strength
Performed as a superset with approx. 2min between sets:

A1) Front Rack Lunges
10-10-10-10-10
*All five sets of 10 are to be the same weight
*Aim to go slightly heavier (2.5-5kg) as last Friday 14th July

A2) Strict Toes to Bar
5-5-5-5-5

Conditioning
12min AMRAP*
9 Hang Power Snatch (50/35kg)
6 Pistol Squats
3 Burpee Over Bars

*Starting at 0:00 and every 2:00 after complete a 100m sprint before continuing on from where you left off.

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WOD Thursday 20/07/2017

Accessory / Midline
7min for QUALITY
+1 Ladder of
Wall Walks
Inchworms

Strength
Performed as a superset with approx. 2min between sets:

A1) Deadlifts
10-10-10-10-10 @55% of your 1RM
*You still must pause and re-set on each and every lift for all reps
*No ‘dumping’ of barbells even on your last rep

A2) Strict Handstand Push Ups
5-5-5-5-5
*Deficit if possible

Conditioning
15min AMRAP, as a pair alternating between exercises*
15 Russian Swings (32/24kg)
10 Push Press (42.5/30kg)
5 Chest to Bar Pull Ups

*Partner one does 15, partner two does 10, partner one does 5, partner two does 15, etc.

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WOD Tuesday 18/07/2017

Accessory / Midline
7min for QUALITY
10 Passovers
10 Knee to Elbow Planks
10 Hollow Rocks

Strength
Performed as a superset with approx. 2min between sets:

A1) Strict Press
10-10-10-10-10 @55% of your 1RM
*Bar must be taken from the floor, you may use Push Press to finish your set ONLY if required.

A2) Strict Pull Ups
5-5-5-5-5
*Weighted if possible

Conditioning
15min AMRAP
+2 Incremental Ladder of:
Burpee Bar Touch
Kettlebell Clean & Press (24/20kg)

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WOD Monday 17/07/2017

Accessory / Midline
7min for QUALITY
10 Single Leg Mini-Squats (each)
10 Single Leg Romanian Deadlifts (each)
20 Single Skips

Strength
Performed as a superset with approx. 2min between sets:

A1) Front Squats
10-10-10-10-10 @55% of your 1RM
*Bar must be taken from the floor, you may squat clean your first rep, you may break up your set if required.

A2) Ring Dips
5-5-5-5-5
*Weighted if possible

Conditioning
Rinning with “Annie”
50-40-30-20-10
Double Unders
Sit Ups
*200m run after each round

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WOD Saturday 15/07/2017

Conditioning
In Pairs, 3 Rounds for Max Reps:
*Divide reps as you wish with only one person working at a time

2:00 Calorie Row
2:00 Bench Press (60/40kg)
2:00 Battle Rope Big Waves
2:00 Tyre Flips
2:00 100m Overhead Plate Carry (20/15kg)
2:00 Rest

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