Monday 20th August – Sunday 26th August


Monday 20th August – Sunday 26th August

  August 19, 2018

Monday 20th August

A – 0-10mins Establish a 2RM Push Jerk
B – 10-16mins Every 2:00 x 3 2 Reps, 85% above.

C – Every 4:00 x 4 rounds
50 Double unders
30 Wall balls

Score each round for time or reps completed.

Tuesday 21st August

32min Ski/ Bike or Row (choose one machine)

On 8 minutes complete: 21-15-9 KB Swing 24/16kg and Box Jumps
On 16 minutes complete: 15-12-9 Dual DB Push Press 22.5/15kg and Box Jumps
On 24 minutes complete: 9-6-3 Deadlifts 100/70kg and Box Jumps

Score is Calories at end of 32 minutes
Complete the work at 8,16,24 and get back on machine.
Make a note of calories every time you get off machine.

Wednesday 22nd August

A – 0-8mins Find Max of: 2x Hang Clean + 2 x Front Squat + 2 x Push Press

B – 8-18mins: Find a max for: Squat Clean + Front Squat.

C – For Time (12min time cap)
50 Burpees to 6” target
40 Power Cleans 60/40kg

Thursday 23rd August

A – 0-8mins: Find a Max for: 2 Touch and go Power Snatch + 2 OHS
B – 8-18mins: Find a max for: Power Snatch

C – 7 min AMRAP
3-6-9-12 ladder: OH Squat 42.5/30kg
1-2-3-4-5 ladder: Ring Mu/ Bar Mu/ C2b pullups/ Pullups

Score = total reps completed 

Friday 24th August

A – Tempo Back Squats
Every 90seconds: 6-4-4-2-2-1 reps
*Tempo of: 3 sec down 1 sec hold*

B – 5 rounds – 1:00 on, 1:00 off
10 Burpees over the bar
Max thrusters, 42.5/30kg – Remainder of minute

Score = total thrusters each round

Saturday 25th August

A – KB or DB farmers Walk – 5 sets 30-40m

B – For time (20min time cap)
Complete 2 rounds –
400m Run
15 Box Jump Overs
Complete 2 rounds –
15 DB box Step Overs 22.5/15kg

Sunday 26th August

A -Team WOD  – Teams of 3, time cap 35mins

Row 1500m
15 rounds of Cindy (relay)
50 clean and jerks, 60/40kg
10 rounds of Cindy (relay)
25 Thrusters, 60/40kg
5 rounds of Cindy (relay)
Row 1500m

*Choose a weight you can thruster, use that for C+J*

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