Friday 21st June

Strength

Snatch

5-5-5-3-3-3

WOD

'Death By Tabata'

Perform:
Tabata Deadlift and Burpee

125kg/90kg

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

Wednesday 20th June

Strength

5-5-5-3-3-3

Incline Bench Press


WOD

In pairs

10 Rounds

200m run
10 Push Press 50kg/35kg


Individually

5 rounds

200m run
10 Push Press 50/35kg

resting as long as it takes to complete your round.

Tuesday 12th June

WOD

'Cindy'

AMRAP 20min

5 pull-ups
10 Press Ups
15 Squats

Monday 11th June

Strength

3-3-3-1-1-1

Box Squat


WOD

3 rounds of

30 GHD situps
10 Deadlift @ 125kg/90kg

then:

1000m row

Friday 8th June

Strength

5-5-5-3-3-3

Power Clean


WOD


10-9-8-7-6-5-4-3-2-1
Ring Press-ups
Supine Pull-ups
OH Walking Lunges 20kg/15kg

Tuesday 5th June

Warm-up

Hooverball

WOD

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed 7 CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Monday 4th June

Strength

Box Squat

5-5-5-3-3-3

WOD

400m run
50 double unders
400m run with 20kg plate
50 double unders
400m run
50 double unders
400m run with 20kg plate
50 double unders

Saturday 2nd June

WOD

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

 U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Monday 1st June

WOD

'The Bear Complex'

Complete 7 cycles of the following:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds for max weight.

Rest as needed between rounds