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Saturday 1 August 2015

“Mirror Mirror”

21 – 15 – 9

Snatch 43/30

Pullups

50 Box Jumps

25 HSPU

21 – 15 – 9

Clean 43/30

Pushups

50 Calorie Row

25 Pistols

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Friday 31 July 2015

WOD

Back Squat

4×5 @75%

Then

Run 400m

40 DL 84/59

40 Lateral Bar Hops

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formats

Thursday 30 July 2015

WOD

0-20:00 minutes

10 Rounds

15 (20) DU

10 Burpees

5 T2B

25:00 – 35:00

5 Rounds

15 (20) KB 24/16

5 Ring Dips (MU)

35:00-45:00

10-1

Push Press 40/30 ( 20/15 DB )

10-1

Box Jumps 24/20

 
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Wednesday 29 July 2015

WOD

Power Clean

3 – 3 – 3 – 3 – 3

Then

Row 1K

25 PC 61/43

25 Box Jump Overs 24/20

25 C2B

50 WB 9/6

 
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Tuesday 28 July 2015

WOD

EMOM 10 minutes

1 Snatch = Climbing (Power OR Full)

Then

Run 400m 9/6

30 HSPU

27 Box Jumps 24/20

21 FS 70/49

Run 400m 9/6

Partition the reps anyway.( RX+ as written.)

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Monday 27 July 2015

WOD

12 minutes 3RM Strict Press – Compare to 18/06/15

Then

3 Rounds

10 PS 43/30

15 T2B

20 Split Jumps

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Sunday 26 July 2015

R&R

 
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Saturday 25 July 2015

WOD

“PK”

5 rounds for time of:
102/70 Back Squats, 10 reps
125/88 Deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

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Kara “Big Dubb” Webb courtesy of Andrew Wills

 
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Friday 24 July 2015

WOD

Back Squat

5×3 Building

Then

30 Cal Row

30 Push Press 35/25

30 Box Jump 20″

30 SDHP 35/25

30 WB 9/6

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Andrew & “Mr CrossFit” Greg Glassman.

 

 
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Thursday 23 July 2015

WOD

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

 
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