20160614

'The Hateful 8'
Can be partitioned anyway you like.
8 ☓ 400m run
8 lengths tyre pull
8 lengths MB clean & thruster
8 pyramid climb
8 jumping muscle up
8 ☓ 8 burpees
8 ☓ 8 squats
8 ☓ 1/2 lengths Bear Walk

20160609

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
10 minutes to build to a heavy C&J

WOD

In teams of 3

100 Calorie row

100 Burpees over the bar

100 Power cleans 60/40kg

100 Toes to bar 

100 Push Jerks 60/40kg

100 Burpees over the bar

100 Calorie row

20160607

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's


WOD 1
10 minute time cap

21-15-9

Calorie row 

Burpees over the rower

Box Jumps 24/20”

6 minutes rest 

WOD 2

10 minute time cap

30-20-10-ME Wallballs

Wallballs 9/6kg

Sit ups

200m run every time you drop the WB

and after each set of wallballs

6 minute rest

WOD 3

10 Minute AMRAP

15 Russian Kettlebell swings 24/16kg

15 Push ups

15 Squats 

20160602

Warm Up 50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch


WOD
4 rounds
3 min on 3 min rest
400m row
15 push press
max T2B