AFAP
25 Burpees
400m Run + Med Ball
25 Weighted Pull Ups
400m Run + Med Ball
25 HSPU
400m Run + Med Ball
25 C2B Pull Ups
400m Run + Med Ball
25 Burpees

4, 6, 8, 10, 12, 10, 8, 6, 4,

KB Swings 20k
box Jumps
Burpees

Thursday 26th July Lunch Pass:

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

AFAP
21-15-9
Pull Ups (purple)
Pistols
Ring Dips (negative)

Run 5K

5 RFT (20min time cap)

12 deadlifts
9 hang cleans
6 push jerk

(155/95)

Partner WOD

Teknik: Squats

WOD 1

20 Min AMRAP of 7 skills x 7

• Double Unders
• Ring Dips
• SDHP
• Knees 2 Elbow
• Box Jump
• KB Swings
• Pull-ups

WOD 2

Tabata Squats

251 reps for WOD 1 and 140 for WOD 2

Monday 2nd July
Teknik: Glute Ham Developer Situps + Back Extensions.

WOD 1

• Max weighted Pull-up (24kg)

WOD 2

3 rounds for time of:

• 800m run
• 30 Back Extensions
• 30 Situps
• 30 Airsquats

Big thanks to emma for leading the way! Unfortunately I couldn't keep up after the first round!

Lunchpass:

Teknik: Clean & Jerk
Max # of dead-hang pull-ups

WOD "DT"

5 rounds for time of:

• 12 deadlifts (70kg)
• 9 cleans (70kg)
• 6 push jerks (70kg)

Did 8 strict pull ups, I could have done more had my shoulders been ok!
Completed DT with 40kg for cleans and push jerks and 50kg for dead lifts.

27th July Lunch Pass:
Teknik: Back Squat/Shoulder Press/Dead Lift

WoD: "Crossfit Total"

Max Lift Attempt Back Squat/Shoulder Press/Dead Lift. 3 Lifts each. Sum together total weight.

• 110kg Back Squat
• 40kg Shoulder Press
• 110kg Dead Lift = 260 kg

Really disappointed with this. But I just couldn't do 140kg dead lift and failed both attempts :(