Monday 11th July

Strength

3-3-3-1-1-1 Deadlift

WOD

15 min AMRAP of:
9 Deadlifts 70kg/50kg
12 Push-ups
15 Box jumps 24"/20"

Friday 8th July

Strength

5-5-5-3-3-3

Weighted Pullup


WOD

AMRAP 10min

10 KB Snatches left
10 Burpees
10 KB Snatches right
200m run

Monday 4th July

"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

Friday 1st July

Strength

5-5-5-3-3-3

Deadlift


WOD

2000m Row

Wednesday 29th June

WOD

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

If possible, wear a 20lb weighted vest or backpack for the entire of the workout.

Monday 27th June

WOD

1 rep max Front Squat
1 rep max Bench Press
1 rep max Power Clean

Wednesday 22nd June

WOD

'The Bear Complex'

5 Rounds for weight:

complete the following cycle 7 times without letting the bar rest on the floor

Power Clean
Front Squat
Push Press
Back Squat
Push Press