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Saturday 30th June 2018

30/6/2018

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Partner up and share the load 

Buy in: 
200 Double Unders 

Then 
20 R.F.T
6 Power Cleans 60/40
8 Close Grip Bench press 40/30 
10 Box Jump Overs 24/20"
Buy Out: 
200 Double Unders 
*One person works at a time 
*Alternating movements 

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Friday 29th June 2018

29/6/2018

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Benchmark girl 
'Karen' 

For time: 
​150 Wallballs 9/6

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Thursday 28th June 2018

28/6/2018

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Benchmark Girl 
' Helen ' 

3 R.F.T
400m Run
21 KBS 24/16
12 Pullups 

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Wednesday 27th June 2019

27/6/2018

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Benchmark Girl 
' Grace ' 
For Time: 
30 Clean & Jerks 60/42.5

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Tuesday 26th June 2018

26/6/2018

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Benchmark Girl 
' Annie ' 

50-40-30-20-10
Double Unders
Sit Ups

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Monday 25th June 2018

25/6/2018

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Benchmark girl 
'Fran' 

21-15-9
Thrusters 42.5/30
Pull Ups 

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Sunday 24th June 2018

24/6/2018

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REST DAY!
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Saturday 23rd June 2018

23/6/2018

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" Third Wheel WOD "
V1.5

Working in teams of 3 complete as many Rounds and Calories as possible 

30 min AMRAP 
6 Pull Ups 
12 Single Arm KB Swings 
22 Double Unders 
*2 Athletes are working through the AMRAP 
*One person works at a time
*Resting athletes are responsible for 25/20 Calories on Rower before tagging back into the AMRAP
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Friday 22nd June 2018

22/6/2018

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20 Min AMRAP
3 Power Cleans 80/55kg 
10 Ring Push-Ups 
50m OH Lunge 15/10

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Saturday 23rd June 2018

22/6/2018

0 Comments

 
" Third Wheel WOD "
V1.5

Working in teams of 3 complete as many Rounds and Calories as possible 

30 min AMRAP 
6 Pull Ups 
12 Single Arm KB Swings 
22 Double Unders 
*2 Athletes are working through the AMRAP 
*One person works at a time
*Resting athletes are responsible for 25/20 Calories on Rower before tagging back into the AMRAP 

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Thursday 21st June 2018

21/6/2018

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4 R.F.T
4 Rope Climbs
40 Sit Ups 
400m Run 

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Wednesday 20th June 2018

20/6/2018

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For Time: 

30 Deadlifts 100/70
30 Squat Cleans 80/55
30 S20 60/40
30 Thrusters 40/30
30 Wall Balls 9/6
30 Burpees 

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Tuesday 19th June 2018

19/6/2018

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A) BMU Progressions 

B) 14min AMRAP 
3 BMU 
5 Hang Snatches 40/30 
​35 DU's 
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Monday 18th June 2018

18/6/2018

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A) Back Squats 
Build to a Heavy 
5 Rep Set

B) 5 R.F.T 
5 Power Cleans 60/40
10 Front Squats 60/40 
15 GHD Sit- Ups

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WOD - Saturday 16th June 2018

16/6/2018

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' Partner Triple 3 ' 

Partner up and share the load 
For time: 
3km Row
300 Double Unders
3 Mile Run 

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WOD - Friday 15th June 2018

15/6/2018

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' Strictly Cindy ' 

20 min AMRAP 
5 Strict Chins 
10 Push Ups 
15 Squats 

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WOD - Thursday 14th June 2018

14/6/2018

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A) Clean & Jerk 
Build to a heavy single 

B) 21-15-9 
G20 50/35kg
T2B 

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Wednesday 13th June 2018

13/6/2018

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5 R.F.T
36 Double Unders
6 Deadlifts 100/70
​2 Continuous Rope Climbs 

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WOD - Tuesday 12th June 2018

12/6/2018

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25min AMRAP
5m Handstand Walk
10 HSPU
15 Sit-ups
​200m Run 
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WOD - Monday 11th June 2018

11/6/2018

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Queens Birthday WOD
Celebrating 92 years

Partner up and share the load to complete the following for time:
92 Double Unders
92 T2B
92 Wall Balls 9/6
92 Pull Ups
92 Sit-ups
92 S2O 40/30
92 FR Lunges 40/30
92 Hang Power Cleans 40/30
92 Burpees

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WOD - Saturday 9th of June 2018

9/6/2018

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35 min Partner Dice AMRAP 
Roll the Dice and complete the movement with your Partner (Sharing the load) 
1= 10 Deadlifts 100/70
2 = 20 T2B 
3 = 30 Wallballs 9/6kg
4 = 40 Sit Ups 
5 = 50 Cal Row 
6 = 60 Cal Bike 

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WOD - Friday 8th of June 2018

8/6/2018

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A) OHS 
Find a heavy 
3 Rep Set 

B) 3 R.F.T 
20 Russian KB Swings 24/16kg 
20 WTD Box Step Overs 24/20" -24/16kg 
​20 OH Lunges 24/16kg 

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WOD - Thursday 7th of June 2018

7/6/2018

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A) Bench Press
Find a heavy 5 rep set 

B) 20-18-16-14-12-10-8-6-4-2
Pull Ups 
Burpee to a bar (out of reach)

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WOD - Wednesday 6th of June 2018

6/6/2018

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For Time: 
20 Double Unders
20 Squat Cleans 60/40
15 GHD Sit Ups
40 Double Unders
15 Squat Cleans 70/45
15 GHD Sit Ups
60 Double Unders
10 Squat Cleans 80/55
15 GHD Sit Ups 
80 Double Unders
5 Squat Cleans 90/60
​15 GHD Sit Ups


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WOD - Tuesday 5th of June 2018

5/6/2018

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A)  Handstand Progressions 
+ Handstand Holds 
* Free Standing Handstand Holds 
* Handstand Walking 

B) 3 R.F.T
400m Run
12 HSPU
(Choose ONE of the following Rope Climb option) 
*1 Legless Rope Climb 
* 2 Continuous Rope Climbs
* 3 Single Rope Climbs 
* 6 Rope Pulls 



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