Monday 19th July

Strength

3-3-3-1-1-1

Weighted Pull-ups


WOD

In 2 min, perform max weight back squats, immediately followed by a 1 mile run.

Friday 15th July

Strength

3-3-3-1-1-1

Overhead Squat


WOD

'Nancy'

5 rounds for time

15 OH squats @ 42.5kg/30kg
400m run

Wednesday 13th July

WOD

Death By Clean & Jerk

Men: 60kg Women: 42.5kg

with a continually running clock; perform 1 clean and jerk the first minute, 2 clean and jerks the second, 3 clean and jerks the third.......... continue this sequence till failure.

Tuesday 12th July

WOD

21-18-15-12-9-6-3
Pullups
Sit-ups
30ft Walking Lunges

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