WODs

WOD [A]

AMRAP 20 mins: 400 m, Double Unders, Chest-to-bar Pull-ups and Burpees

Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Double Unders 15 Chest-to-bar Pull-ups 10 Burpees

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COMP [A]

Overhead Squat : 5-5-5

Overhead Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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COMP [B]

Turkish Get-up : 30 Reps for Time

For time: 30 Turkish Get-ups, 24/16 kg

Can be partitioned however you like but you must complete 15 per arm in total.

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TEENS [A]

5 RFT: Rope Climbs and Wall Balls

5 rounds for time of: 2 Rope Climbs 20 Wall Balls, 8/6 kg

Juniors- 6/4 kg

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Warmup - 24/7/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Rollover to V-Sit x 10 Reverse Spiderman x 10 Alternating 2 Point Pushup x 10 Partner Up … Leg Swings Stretch Calves 2 rounds 200m run Double Unders (One person runs, one skips and swap) then … Junkyard Dog Warmup (10 reps)

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