Training: 12th-18th August

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Clean & Jerk

WOD:

“Grace”

For time: (15min CAP)

30 Clean & Jerks, 60kg (40kg)

Or

“Heavy Grace”

For time: (15min CAP)

30 Clean & Jerks, 85kg (55kg)

Rx’d + = 100kg (70kg)

Post results to comments.

……………………………………….

TUESDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Snatch

WOD:

21-15-9-6-3 reps for time of: (17min CAP)

Hand Release Push-ups

Ring Dips

Run 400m

Post results to comments.

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WEDNESDAY

Strength/Skill:

13mins to complete: 3x6 Front Squat- Increase the weight each set

Or

Spend 13 minutes working on any gymnastics movement

WOD:

AMRAP in 12mins of:

25 Toes to Bar

50 Double Unders

11 Squat Cleans, 85kg (55kg)

Rx’d + = 102kg (70kg)

Rx’d - = 70kg (50kg)

Post results to comments.

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THURSDAY

Strength:

EMOM for 15mins of:

Min 1: 4 Deadlift- Increase the weight each set

Min 2: 3 Bench Press- Increase the weight each set

Min 3: Rest

WOD:

For time: (10min CAP)

70 Handstand Push-ups

-At the start of every minute complete 7 Deadlifts, 100kg (70kg)

Rx’d + = Strict HSPU

Rx’d - = 5 reps

Post results to comments.

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FRIDAY

Strength:

12mins to complete: 3x8 Front Squat- Increase the weight each set (aim for close to your 6 rep weight)

WOD:

“Taylor”

4 Rounds for time of: (20min CAP)

Run 400 meters

5 Burpee Muscle-ups

If you've got a 20lb/14lb vest or body armour, wear it.

Rx’d - = 2x Burpee Pull-ups

Post results to comments.

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SATURDAY

Strength:

13mins to complete: 4x3 Strict Press- Increase the weight each set

Partner WOD:

3 Rounds for time of: (18min CAP)

40 Pull-ups

40 Thrusters, 45kg (30kg)

40 Jumping Lunges

-Break up the reps as you like.

Post results to comments.

……………………………………….

SUNDAY

Rest