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

For time - TC 18'
150 du
50 c2b
40 dl at 60kg
30 burpee box jump overs
40 dl at 60kg
50 c2b
150 du

Monday 30th July

Teknik: Knees2Elbows/Kipping Dips

WoD. 5 Tabata intervals with 1 min rest between.

• Wall Balls - 74
• Ring Dips - 34
• Double Unders - 174
• Knees2Elbows - 49
• Kettlebell Swings (24/16kg) - 73

Great WOD and really satisfied with this result!

45 sec work 15 sec rest
Min 1 pull ups and pushups
Min 2 hang grip from bar
Min 3 burpees
Min 4 HSH
Min 5 AB
Min 6 KBS 16 kg
Min 7 DB press sitting down 2x15kg

1RM Bench Press
5 - 60% (135)
5 - 65% (145)
5 - 70% (155)

Metcon:
-50 KB Swings (53/35)
-40 Hand Release Push Ups
-30 Box Jumps (24")
-20 Wall Ball Shots- 2 squats per shot (20/14)
-10 Muscle Ups

5 rounds for time of:

• 5 HSPU
• 10 box jumps (60/45cm)
• 15 pullups
• 20 goblet squats (24/16kg)

Totally my type of workout so I went for 32kg KB for goblet squats.

For Time:
-400 Meter Run
-100 Pull Up
-400 Meter Run
-100 Push Up
-400 Meter Run
-100 Sit Up
-400 Meter Run
-100 Air Squat

3 Tng Power clean
~75-80%

TeamWOD 2 pers.
1> 600m Run & AMRAP Thrusters (1serie)
2> 400m Run & AMRAP Burpees (2series)
3> 200m Run & Sit Ups (3series)

Skills: OH squat + snatch

• 1-1-1 snatch (increasing weight) 40kg max

WOD #1

10-9-8-7-6-5-4-3-2-1 of:

• Burpees
• Pull Ups
• Box Jumps (45cm

Not happy with my time, trying to stay clear of asthma meds so guess I can chalk up around a minute to that. Probably lost another minute to really crappy box jumps. Stopped at the bottom and just died on these. I am a burpee master and the pull ups were the easiest I have ever done.

WOD #2 TABATA Wall Ball

• 10
• 10
• 10
• 10
• 10
• 10
• 7
• 6
• 6

Can't believe how much I sucked in the last 3 rounds. I honestly thought I'd manage a straight 10 without problems :(