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W.O.D Monday 6 June 2015

FITNESS
MURPH
1.6km run
100 pullups/ ringrows
200 pushups
300 squats
1.6km run
or MURPH AMRAP
1.6km run
10 rounds
10 pullups/ ringrows
20 pushups
30 squats
1.6km run
 


RISE/PERFORMANCE 
For time:

100 Pull-ups

100 Kettlebell swings (24 / 16 kg)

100 Double-unders

100 Overhead squats (95 / 65 lbs)

 

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W.O.D Saturday 4 July 2015

FITNESS/RISE/PERFORMANCE

8AM WOW SESSION 

 

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W.O.D Friday 3 July 2015

FITNESS/RISE/PERFORMANCE

A/T

 

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W.O.D Thursday 2 July 2015

FITNESS 
30min AMRAP
15 box jumps
10 push press
5 BB lunges each leg
400m run


RISE/PERFORMANCE
20 mins to find a 5 RM Deadlift
Gas – partner relay 20min
Air bike Prints 1min on 1min off
Partner WOD
7min burpees to pole (partner counts)


 

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W.O.D Wednesday 1 July 2015

FITNESS 
Tabata (20sec on 10 sec rest X 8 rounds)
TWO ROUNDS
burpees
situps
pushups
squats
rest 1min between movements 


RISE/PERFORMANCE
1RM Power clean
then
GRACE

 

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W.O.D Tuesday 30 June 2015

FITNESS 
SLEDS
40m sled push into 100m sprint X 10-14 rounds


RISE/PERFORMANCE 
20 mins to find a 5 RM back Squat
Gas – partner relay 20 min
800m sprints
12min Amrap
10 Back squat 60/40 35/25
5 MU/ Pull up/ ring rows
10 Burpees Box jump

 

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