AFAP
Buy In: 1600m Run
+ 2 Rounds:
20 KB Swings (12kg)
10 Push Ups
20 KB Push Presses (12kg)
10 Push Ups
20 Clean & Jerks (20kg)
10 Push Ups

Friday 6th July, WoD

Warm-up:

• 400m run
• 10 arm haulers
• 10 flutter kick
• 10 walking lunges
• 400m (high knees, butt kicks, backwards, karaoke)
• 10 air squats
• 10 cobras
• 10 windmill

Teknik: Kipping pull-ups

Max broad jump, 2 attempts

WOD

For 20 minutes on the minute ...

• Odd min: 5 pull-ups + 20 double unders
• Even min: 5 ring dips + 15 K.B. swings (24kg/16kg)

I had to settle for the following per round to complete the WOD

• 3 PU
• 10 DU
• 5 RD
• 10KB (24kg)

Was a great WOD which got us all thinking.

Tuesday 10 the July:

Teknik: Front Squat

WoD 20 min AMRAP

• 30 Push ups
• 25 Situps
• 20 Wallballs (8kg/6kg)
• 15 Double Unders (or 45 single unders)
• 10 Pull Ups
• 5 Front Squats (60kg/40kg)

Couldn't finish the last round of push ups (had to be on my knees)

WoD "Hells Bells" 4 Rounds for time:

• 12 KB Swings
• Run 100m with KB
• 12 Goblet Squats
• Run 100m with KB
• 6+6 KB Cleans
• Run 100 M with KB
• 6+6 KB Push Press
• Run 100 M (WITHOUT KB)

Fudge, I only finished 3 rounds. Arms were completely messed up from all the extra lifting after WOD last night.

Wednesday 25th July

Technique: OH Squat

WoD 3 rounds of 5 minutes for points with 1 minute rest:

• 1 minute Box Jump
• 1 minute Ring Dips
• 1 minute SDHP
• 1 minute Knees 2 Elbows
• 1 minute Thrusters
• 1 minute Rest

Thursday 19th July 20.00 Pass:

WOD: 20 min. Starting on the minute every minute for 45 sec then 15 sec rest. Score the lowest pushups and airsquats over the whole 20 min series.

• Odd minutes 4.5 meter rope climb, then pushups.
• Even minutes Bear Crawl 30 meters then Air Squats.

What can I say, a really interesting WOD I burnt myself with 30 squats and 28 push ups first round. That made me have to go down to 10/10 for the last 5 rounds.

Great one, look forward to doing it again :)

Strict Press
5 @ 50k
5 @ 57.5k
5@62.5k
then

5 Rds
3 x 65k Press
12 x Sandbag push press 25k
Carry 55k 80m
14:46 mins

4 x 400m sprints - 1:19, 1:13, 1:11, 1:07mins

50-30-20 abmat situps and arm haulers

WoD Monday 16th July:

3 Rounds for time of:

• Back Extensions x 20
• HSPU x 10
• GHD Situps x 20
• Cleans x 10 (50/30kg)
• Ring Dips x 20
• Deadlift x 10 (80/50kg)

Can't really say I Rx'ed since this was the first time I ever did HSPU and I didn't go low enough on the dips either.

30-20-10 Swings, box jumps, push ups
40 Power cleans 30 kg
10-20-30 atomic situps, kb push press 24 kg, lunges

Monday 2nd July

Teknik: GHD Situps + Back Extensions.

WOD

1. Max weighted Pullup - 3 attempts
2. 3 rounds for time of:
   • Run 800m
   • 30 Back Extensions
   • 30 Situ-ps
   • 30 Air Squats

(Note: this is a WOD those on holiday can do easily - use a swiss/training ball, bench or table for back extensions or do them on the ground (lifting up chest from ground)