19/07/19

Strength

Push-Jerks (from rack)
- In a 12 min window build up to a Heavy single

WOD

5- Rounds
6-Deadlifts #105 #155
4-Hang-Power Cleans #105 #155
2- Jerks #105 #155
8- Reverse lunges #105 #155 (front-rack)


19/07/18

Strength

12 min E2MOM
6- Floor-Press
- start light and build up to finish heavy

Core

3-Rounds
6- Barbell Roll-outs
12-Hollow Rocks

WOD

10 min AMRAP
10-Burpees
10- DB-Snatches #35 #50

19/07/16

Strength

Overhead Squat
-Find a 3 RM (12 min’s)

WOD

20 min AMRAP
-Max unbroken KB Swings #16 #24
Run 400 m

*Score is total number of KB swings
KB swings are Russian

19/07/15

Strength

A. Hang-Squat-Clean
-in a 10 min window build up to a Heavy double

B. Front Squat
3 x 4 @ 75%

WOD

“Annie” 50-40-30-20-10
DU’s
Sit-ups