50 Sit Ups
1 Muscle Up
40 Sit Ups
2 Muscle Ups
30 Sit Ups
3 Muscle Ups
20 Sit Ups
4 Muscle Ups
10 Sit Ups
5 Muscle Ups

Modified

3 x 12 Knees to Elbows
2 x 12 Toes to Bar

then

4 rds

15 Deadlift
12 hang Power Clean
9 Push Press
6 Front Squat
(55k Bar)

Monday 30th July

Skills: Box Jump

WoD. 5 Tabata intervals with 1 min rest between.

• Sit Ups - 9 (9,9,9,9,10,9,9,9=73)
• Sumo Deadflift High Pull - 8 (9,8,8,8,8,8,8,8=64)
• Kettle Bell Swing - 5 (should have done 6) (5,5,5,5,5,5,5,5=40)
• Ring Dips - 2 (very strict) (2,2,2,2,2,2,2,2=16)
• Air Squat - 13 (13,13,13,13,13,13,13,13=104)

Not the best I have done but very satisfied with execution and form today. Also used 32kg KB for the Swings.

Pre-Wod:
- 5 Minute Jump Rope
-10 Minute Pull Uo
- 5 Sets AMRAP Strict C2B -1 minute rest between sets
- mod: 1 minute on/1 minute off max reps negatives

-7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set)

For Time:
50-40-30-20-10
-Air Squat
-II Under (2:1)

EMOM 42

1 min : 4 TnG power clean 60/35kg
2 min : 0:30 HS hold
3 min : 8 Unbroken TTB
4 min : 3+3 Single arm Devils press 22,5/15kg
5 min : 50 du´s
6 min : rest

60 min
WU 15 min
1.Conditioning
A. Rowing intervals 8 x 1 min on/1 min off
Times: 1.58, 1.57, 1.56, 1.54, 1.53, 1.52, 1.51, 1.49
B. Cool down for 20 min

AMRAP 24

50 C2B
21 HR push ups
100 du´s
30 dumbbell snatch 25/15kg alternating.

Todays WOD consists of multiple 5 minute WODs and to really get into the groove of this 5 minute series of workouts with a minute or 2 between of rest we need a theme song and the title should give you a hint :)

http://open.spotify.com/track/2YU7E1WqRKPq4ZZfhSD072

WOD 1

• 5min Double Unders

WOD 2

On the minute do 5 Cleans (60kg) and then count the number of double unders

• 25 DU
• 8 DU
• 25 DU
• 20 DU
• 16 DU

WOD 3

5 rounds of

• 1 minute Sledgehammer on wheel

WOD 4

• 5minute run with 24kg KB

EMOM 30

9-12 cal row
12 wallball
3-5 strict toes to bar

Pre WOD

• 8km hardcore cycling

WOD

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

• SDHP (24/16kg KB) went with 32kg
• Lunges (24/16kg KB) went with 32kg
• Toes2Bar
• Shoulder Press (40/30kg)
• Back Extensions

Post WOD

• 8km hardcore cycling (with an extra 20kg of dog food on the bike)

I did 32kg KB because 24 is for sissies :)
Had to switch around the reps so that my last 2 round of Shoulder Press were actually 3 because of some waiting and sort of the same with back extensions and the KB but it's all good.