5 x 3 Pausing power clean below knee
2-3 sec pause
1 sec pause in the catch

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.

5 RFT
300 m row
20 box jump
10 T2B

120 min
Warm up 15 min

1.GS
A. HSW 15 min
- 25 m

B. Ring muscle up practice 40 min
- Skill drills
- MU 5x1 + 5x2
- Total of 15 MU

2.Aerobic work
A. 3 rounds:
3 min easy Bike
6-10 False grip ring rows -8
3 min easy Row
Tough effort Deficit push ups - 8

3.Upper body mobility

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.

5 RFT
30 wallballs
15 TTB

16:00 time cap

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 :)