17-Jul WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Dislocates

10x OH Band Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

14-Jul WOD

1k Row

1.25K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 rounds of -

10x Standing Row 20kg

10x PU

10x Upright Row 20kg

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 30kg

40sec Bike Sprints

3x5 T Y I 3kg DBs

Stretch

13-Jul WOD

1k Row

1.25K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of –

10x 50kg Squat

10x 36kg Reverse Leg Curl

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

Stretch

10-Jul WOD

WU:

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

SWOD:

Bench

Power 3x5 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (45kg)

 

BO Row 4x6 (55kg)

BO DB Row 3x6 (30kg)

 

BC 3x6 (20kg)

HC 3x6 (17.5kg)

BB RC 3x6 (20kg)

 

3x Rounds of -

6x BB Drag Curl (20kg)

6x Rope Pull Down (25kg)

 

Stretch

 

 

9-Jul WOD

1k Row

1.25K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of –

10x 10kg PB Lunge

10x Box Jumps

10x 10kg Squats

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

3x5 Chin Ups

3x10 Dips

Stretch

7-Jul WOD

1k Row

1.25K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

4 Rounds of –

10x 10kg PB Lunge

10x Box Jumps

10x 10kg Squats

 

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

 

Stretch

 

 

3-Jul WOD

WU:

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

SWOD:

Bench

Power 3x5 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (45kg)

 

BO Row 4x6 (55kg)

BO DB Row 3x6 (30kg)

 

BC 3x6 (20kg)

HC 3x6 (20kg)

BB RC 3x6 (20kg)

 

3x Rounds of -

6x BB Drag Curl (20kg)

6x Rope Pull Down (25kg)

 

Stretch

 

 

2-Jul WOD

1k Row

1.25K Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

4 Rounds of –

10x Squat 50kg

10x Prone Leg Curl 36kg

 

Stretch