20/6/16 - 26/6/16

Monday:
Strength:
A1: 5 strict press
A2: 5 supinated strict pullups
x 5

Conditioning:
AMRAP in 12 minutes
Every 90 seconds (8 rounds)
8 pullups
12 pushups
16 air squats
Max double unders in remainder
* score = accumulate DU's

Tuesday:
Midline move:
3 rounds
1 minute plank
3 wall walks
100m OH plate carry @ 20/15kg
30 abmat situp

Conditioning:
4 rounds each on a 4 minute clock for total accumulate calories/ rest 4 between each
Run 400m
Max AD cals in remainder

Wednesday:
Strength:
A1: 5 Ring dip
A2: 12 DB renegade row
x 5

Conditioning:
(Buy in) 1 minute rope hang
5 rounds
10 T2B
10 burpees
(Cash out) 1 minute HS hold


SWOD

Snatch
3,3,2,2,1,1,1

10 power clean/ 10 STO @ 60/35kg
8 power clean/ 8 STO @ 70/40kg
6 power clean/ 6 STO @ 80/50kg
4 power clean/ 4 STO @ 90/60kg
2 power clean/ 2 STO @ 100/70kg


Thursday:
Strength:
For accumulate load
Every 90 seconds for 12 minutes (8 rounds)
5 front squats (from floor)

Conditioning:
5 rounds
5 hang power cleans @ 80/55kg
10 box jumps @ 75/60cm

Friday:
Strength:
2 push press + 2 push jerk
x 5

Gymnastics EMOM x 20 (4 rounds)
1: 5 bar muscleups
2: 10 kipping HSPU
3: 30 second hollow hold
4: 50 double unders
5: rest

​Just a heads up that there will be no Saturday WOD this weekend due to Battle of the Brawn 6 happening at the BOX.
The event kicks off at around 8am with over 120 athletes competing in teams of 4! Come down and support your fellow BRAWNER'S with the box being represented by 4 teams on the day in both OPEN & SCALED.

Going to be a ripper of a day CREW!