25 Pull-Ups
50 Deadlifts (135#)
50 Push-Ups
50 Box Jumps (24")
50 Floor Wipers (135#)
25 KB Clean & Press per side (16kg)
25 Pull-Ups

Thursday 21th June

10,9,8,7,6,5,4,3,2,1

• 10m Shuttle
• Sit Ups
• Hand Release Push Ups
• Box Jumps (60cm)
• HSPU

Good workout and great seeing everyone. Biggest group we've had to date I think!

Tuesday 26th June

Teknik: hollow rocks + HSPU
Max ring L-sit, 3 attempts

AMRAP 20min: 5 rounds + 5 ground to overhead

• 5 ground to overhead (50kg/30kg)
• 10 pull-ups
• 15 double unders

Not at all happy with my performance, let's do better tomorrow!

Thursday 27th June

Teknik: Turkish getups + windmill

3-3-3-3 benchpress

THE CHIEF

AMRAP in 3 min of:

• 3 Cleans (60kg/40kg)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

I warmed up with cycling 6.5km fast as possible on the highest gear and then ended by doing the same thing so today was a great workout. Not sure I'll manage to get out of bed tomorrow though.

strength
hang power clean #63
30 sec on 30 off 6 minutes
total: 53

wod
3 rft
7power clean #70
14 hrpu
21 du (63 singles)

WOD:
3 rounds for time: (09:04)

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3 sets of 25 situps.

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)

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

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 :)

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