WOD

9AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 30 minute AMRAP in pairs: 100m Farmer Carry * Men 2 x 25kg, women 2 x 20kg vs 3 Wall Walks 3 Squat Clean 70/50 (upscale or downscale as long as it’s heavy) 3 Burpees over the bar

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION * Keep checking in case the coaches let me know for a join-in session. For time: Run 1000m 50 Wall Ball 75 Sit ups 100 Box Jumps 75 Sit ups 50 Wall Ball Run 1000m 22 Pushups

Taken from www.crossfit.com 21 July 2005: For time: 50 steps Overhead Walk Lunge (25 each leg) * Use a plate 20/15 21 Burpees

2 Rounds: 5 minute AMRAP 5 Hang Power Clean 5 Push Press Rest 1 minute 5 minute AMRAP 5 Ring Dips 5 Pull-ups Rest 1 minute 5 minute AMRAP 5 Toes To Bar 5 Power Snatch

4 x 500m Row.

“KALSU” 100 Thrusters 60/40 * 5 burpees every minute. * Luckily, you don’t have to do 5 burpees at the start. * Scaling includes: – reducing weight of the bar – reducing burpee reps – limit to cutoff 35 minutes

20 minutes EMOM Alternating: 3 Deadlift 3 Handstand Pushups * Deadlift is deficit * Increase weight for deadlift * Handstand pushups – stay same as last week or increase difficulty 15 minute AMRAP 1+1 Chest To Bar Pullup 1+1 Ring Dip 1+1 Pushup * Know your numbers – even if you only get 1 more…

9AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 30 minute AMRAP in Pairs: 5 Box Jumps each 24″/20 5 Push Press each 50/35 5 Pendlay Rows each 5 Kettlebell Swings each 24/16 5 Burpees each

7AM – NORMAL SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 21-18-15-12-9-6-3 Box Steps Squat-Clean-Thrusters 40/30 NOTE: Box Step reps are each leg ie 21 on left and 21 on right. * 2 x 15kg dumbbells for men * 2 x 10kg dumbbells for women * Do not drop the bars in the…

10 minutes – 1 set every 2 minutes 5 sets: 1 Strict Press 2 Push Press 3 Push Jerk * Choose own weight – use same weight for all sets 15 minute AMRAP 30 Double Unders 10 Burpee Bar Pullups