Workout of the Day

Saturday 8th July

Posted on 7th July 2017 by Chris Cummins

Skill/Strength

For Time in 2’s (35 Min Cap)

20 Rounds of Cindy (Alternate Full Rounds)
5 Pull Ups
10 Push Ups
15 Squats

Into

50-40-30-20-10
Sit Ups
Double Unders (Full set each, both partners completing all reps with one following the other)

Friday 7th July

Posted on 6th July 2017 by Chris Cummins

Skill/Strength

3 Rounds (Not for time)
20 MB Sit Ups
45s Double KB Overhead Hold
20 Hollow Rocks
50m Double KB Front Rack Carry

WOD

AMRAP 8
2,4,6,8,10 etc

Plate GTOH
OH Lunges
Burpees To plate
-20/15kg

Comp

Pre Class
Snatch
To heavy Single

Clean and Jerk
To heavy single

Thursday 6th July

Posted on 5th July 2017 by Chris Cummins

Skill/Strength

Handstands
Using the same scale as last weeks ‘Best Effort’ perform 8 sets @ 50% of the reps. Rest 1 Minute between sets
If you missed last week – find ‘best effort’ for pull ups between 5-15 reps.

WOD

AMRAP 10
9 Deadlifts (70/45)
12 HRPU
15 Box Jumps (24/20)

Wednesday 5th July

Posted on 4th July 2017 by Chris Cummins

Skill/Strength

A)Superset x4
Single Leg RDL x 10 E/L
Bulgarian Split Squat x 10 E/L

B) 100 Band Pull Throughs (In as few sets as possible)

WOD

For Time
1km  Row
200 Double Unders
1km Run

Comp

Spend 10 mins working on Strict Muscle Ups

Tuesday 4th July

Posted on 3rd July 2017 by Chris Cummins

Skill/Strength

Pull Ups
Using the same scale as last weeks ‘Best Effort’ perform 8 sets @ 50% of the reps. Rest 1 Minute between sets
If you missed last week – find ‘best effort’ for pull ups between 5-15 reps.

WOD

AMRAP 6
20 Wall Balls (9/6)
20 MB Sit Ups
Straight Into
AMRAP 4
Down Ups

-2 Scores at the end. Rounds of A and total down ups in B.

Comp

Pre Class
Push Press
A) Heavy 3
B) Heavy 2
C) Heavy 1

Monday 3rd July

Posted on 2nd July 2017 by Chris Cummins

Skill/Strength

Clean Pull
To Heavy 3

WOD

21-15-9
Front Squats (50/35kg)
Toes To Bar

Comp

Pre Class
Back Squat
3 x 5 @ 75%