AFAP (As Fast As Possible)
5 rounds:
20m Walking Lunges Plate OH (10kg)
21 Burpees

Monday 23rd July:

Teknik: Front Squat
Increasing Weight 3/3/3/3 Front Squat

WoD. AMRAP 20 Minutes:

• 400M Run
• 11 Pull ups
• 11 Kettlebell Swings
• 11 Wall Balls
• 11 GHD Situps or 18 Butterfly Situps
• 11 Push Press (40/30kg)

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!