Wednesday 19 Aug - 3 Min Work/1 Min Rest - Set 1 - 24/21cal, 21 Burpee Over Plate, Max Plate Ground To OverHead. Set 2 - 21/18cal, 18 Burpee Over Plate, Max Plate Ground To OverHead. Set 3 - 18/15cal, 15 Burpee Over Plate, Max Plate Ground To OverHead. Set 4 - 15/12cal, 12 Burpee Over Plate, Max Plate Ground To OverHead. Set 5 - 12/9cal, 9 Burpee Over Plate, Max Plate Ground To OverHead

 

Strength - 5 Rnds - 2 Press, 4 Push Press, 15sec OverHead Hold

Tuesday 18 Aug - 10 Rnds - 35 Double Under, 12 KettleBell Hang Snatch (24/16), 4/2 Muscle Up

 Gymnastics Strength - 5 Rnds - Every 2 Mins - 4-6 Strict HSPU, 6-8 Kipping HSPU

Monday 17 Aug - 2 Rnds - 30 KettleBell Front Rack Lunge (24/16), 20/15 Cal, 10 DeadBall Clean (60/40), 20/15 Cal, 10 Shouldered DeadBall Squat (60/40)

Strength - Back Squat

Sunday 16 Aug - Open Gym 2-4pm

Saturday 15 Aug - 100 PullUps, 100 Hand Release PushUps, 100 Sit Ups, 100 Goblet Squats (16/12). *Every 3 Mins - 5 Burpees

 Partition the reps however you like.

Friday 14 Aug - ‘Isabel’ - 30 Snatch (60/40)

Skills WOD - 8 Min AMRAP - 10m Walk, 20 Pistol Squat, 10 Triple Under.

 Strength - Snatch

Thursday 13 Aug - 2 Rnds - In 2 Mins - 15/10cal Bike, Max MedBall Cleans. 1 Min Rest. In 2 Mins - 15/10cal Row, Max DeadBall Squat (40/30). 1 Min Rest. In 2 Mins - 200m Run, Max KettleBell Swing (32/24). 1 Min Rest. In 2 Mins - 100 Double Under, Max Dumbbell Clean & Jerk (22.5/15)