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

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.

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)

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.

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

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!

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

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