29-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Swings

20x PUs

5k Astro

5x5 110kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

26-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5x 65kg Deadlift

20x PUs

24-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Swings

20x PUs

5 Rounds of -

10x BB Miltary Press

10x Squat

23-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5x 65kg Deadlift

20x PUs

3 Rounds of -

10x BB Curl

10x BB BO Row

10x 16kg KB Swing

5k walk

22-Aug WOD

Lower back/hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 65kg Deadlifts

20x PUs

5k Astro

21-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 Rounds of -

10x 16kg KB Swing

24 PUs

5 rounds of -

8x 40kg Deadlift

10x PUs

5k Walk

Arms finisher 

19-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x 16kg KB Swing

20 PUs

16-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x 16kg KB Swing

20 PUs

15-Aug WOD

Lower back/hip mobility

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x10 PUs

5k Astro

5x5 150kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

14-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x 16kg KB Swing

20 PUs

13-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x 12.5kg Goblet Squat

20 PUs

12-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

20x PUs

10x 12.5kg Goblet Squat 

5 Rounds of -

10x BB Curl

10x BB BO Row

BJJ - GB1 takedown, hip sweep, kimoura from guard after failed sweep

11-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

Astro - 5.5k

10-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

9-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

8-Aug WOD

Lower back/hip mobility

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x10 PUs

5k Astro

5x5 150kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

7-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

6-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

5-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

4-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

Astro 5k

3-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5 Rounds of -

10x BB Curl

10x BB BO Row

2-Aug Walk

7.5k 

1-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

6k walk