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Tuesday July 9th WOD

Strength: Single Leg Strength -

1. DB Split Squats: 4x10 each leg @ Moderate weight VIDEO

2. Single Leg KB Deadlift (use the rig for balance and keeping good form) 4x10 each leg VIDEO


Conditioning: 4 Rounds

30 Stiff Leg Deadlifts (135/85)(124/75)

10 Burpees

20 Front Squats

10 Burpees




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Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

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