Frontsquat 6 RM

1) EMOM X 5 Minutes - Broad Jumps x 5 reps

2) TnG Deadlift
• 70% x 10
• 75% x 10
• 80% x 10

Run 6-12km

Go by the feel!

Accessory 3 from library

BW -push/pull strength. Start every 90s.

5-12 Strict pull-ups
5-12 Strict dips
5-12 Strict chin-ups
7-15 Push-ups

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Aim to go unbroken, but break as needed.
Add weights/resistance as needed.

5-4-3-2-1

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

10 Rounds, 2 minutes bag work, 10 unbroken ring dips (messed up the watch on round 1, so that was 4 minutes instead of 2😂). 32:25,

Friday, July 21

WOD

40-Minute Time Cap

Teams of 2

100 Deadlifts
100 Iron Mikes - (1,2)
100 Sit Ups
100 Double Unders - Scale 2:1
80 Hang Cleans
80 T2B
80 KB Swings 53# / 35#
100 Double Unders
60 S2OH
60 Burpees
60 HSPU's
100 Double Unders
800m Run

Rx - 95# / 65#
CRx - 135# / 95#

Row 20k for time

5 rounds
Not for time

20 cal row
10 x deadlift 100kg
20 m farmer walk 32,5kg dumbbells
20 cal assaultbike
10 x box jump
50 double unders