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WOD: Monday

12mins to find 5RM Push Jerk

21-15-9 reps for time of: (20min CAP)
Clean & Jerk, 60kg (40kg)
Pull Ups
Run 400m

Rx’d + = CTB Pull Ups
Rx’d – = 50kg (35kg)

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WOD: Saturday

“Partner WOD”

AMRAP in 15mins of:
6 Power Cleans, 60kg (40kg)
8 Push Ups
10 Sit Ups
-Alternate rounds with your partner.

Rest 3mins then,

For time:
200 OH Walking Lunges, 20kg (15kg)- Take the weights off your bar
2x200m Farmers Carry (one each), 2x20kg (2x15kg)

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WOD: Friday

12mins to find 3RM Back Squat

For time: (20min CAP)
400m Medball Carry, 20lb (14lb)

3 Rounds of the couplet:
10 Push Jerks, 60kg (40kg)
20 Toes to Bar

then,
400m Medball Carry

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WOD: Thursday

12mins to find 5RM Sumo Deadlift

For time: (20min CAP)
10 Muscle Ups
20 Handstand Push Ups
40 Deadlifts, 90kg (60kg)
20 Handstand Push Ups
10 Muscle Ups

Rx’d + = 100kg (70kg)
Rx’d – = 15 Strict Pull Ups

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WOD: Wednesday- “Kelly”

“Kelly”

5 Rounds for time of: (35min CAP)
Run 400m
30 Box Jumps, 24″ (20″)
30 Wall Balls, 10kg (6kg)

Or

“Partner Kelly”
-Both Run 400m
-Break up the reps as you like

Compare to: 17 Jul 2014

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