Friday August 19th

Warm Up

60 Squats

60 Situps

WOD

     "BWR5" (pg92)

5 Rounds For Time

10 ring dips

15 pullups

20 HSPU

Finish

STRETCH and roll out

Thursday August 18th

Warm up

50 Mountain climbers

20 Muscle Ups

WOD

"Run 20"

Run 200m 

Rest 30 seconds

AMRAP in 20 minutes

Finish

PR for Push Ups

Wednesday August 17th

Warm Up

30 leg lifts

25 wall balls

WOD

"Room Service"

20 Rounds For Time

5 Push ups

5 Squats

5 Situps

Finish

 400m run

Tuesday August 16th

Warm up

25 ring rows

250 jump rope

WOD


"EVA"


5 Rounds For Time
 

Run 800m

 

30 kettle bell swings

 

30 pullups

Finish

Pick one level 1 exercise for PR

Monday August 15th

Warm Up

Run 800m 

 WOD

3 Rounds for Time

30 Sit Ups

30 Double Unders

30 Hollow Rocks

Finish

500m row