01/07/16

Strength

Heavy 10 Back Squat

A1) 3×10 @ 90%

A2) 3×20 DeadBugs

WOD

Teams of 3

300 Double Unders

150 Burpees

3k Row

30/06/16

Strength

Heavy 10 Strict Press

A1) 3×10 @ 90%

A2) 3×10 Band Pull

WOD

30 KB swings 32/24kg

20 TTB

10 Box Jump 24/20″

10 TTB

20 Box Jump 24/20″

30 KB Swings 32/24kg

29/06/16

Strength

Heavy 10 Sumo Deadlift

A1) 3×10 @ 90%

A2) 3x45s Plank

WOD

10 Minute AMRAP

10 Hang Power Snatch

10 OHS

10 Thrusters

10 SDLHP

42.5/30kg

28/06/16

Strength

Heavy 10 Push Press

A1) 3×10 @ 90%

A2) 3×10 Strict Pull Ups

WOD

12 Minute AMRAP

30 Bar Face Burpees

20 Power Cleans 60/40kg

10 HSPU

Compare to 30/12/15