Tuesday WOD

Clean 70% x 5 80% x 3 95% x 1+

3 Rounds
400m Run
21 Swings
12 Pullups

Rest 1min between rounds

Saturday WOD

Front Squat 70% x 3 80% x 3 90% x 3+

Swim
3 x 5 min Rounds for max distance

Thursday WOD

Standing Press 70% x 3 80% x 3 90% x 3+

3 Rounds for time
Complete the cycle 5 times with 60kg of:

Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk

Sprint 300 m shuttle
*300 m is done with six (6) 50 m sprints.

Tuesday WOD

Clean 70% x 3 80% x 3 90% x 3+

4 Rounds for Time
Row 500m
Over Head Walk 60kg 20m Up and Back

Saturday WOD

Front Squats 65% x 5 75% x 5 85% x 5+

5 Rounds For Time

400m Run with 10kg vest on
rest 2min

Thursday WOD

Standing Press 65% x 5 75% x 5 85% x 5+

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday WOD

Clean 65% x 5 75% x 5 85% x 5+

A. 30 sec amrap/60 sec rest - db push press - 20kg - 5 sets
rest 30 sec
B. As many sets of 15 unbroken chin ups in 10 min
rest 30 sec
C. Run 3K for time

Saturday WOD

Box Squat 3, 3, 3, 1, 1, 1

For Time
12-9-6-3 Reps for time
Power Clean 80kg
Thruster 60kg

Thursday WOD

M.E Bench Press 3, 3, 3, 1, 1, 1

Row
45sec on 45 sec off
1.30min on 1.30 min off
3min on 3 min off
6min on 6min off
3min on 3min off
1.30min on 1.30min off
45sec on 45 sec off

4700m My score to beat !

Tuesday WOD

M.E Clean 3, 3, 3, 3, 3

For Time
10-1 Dumbell Push Press 20kg's
1-10 Pullups

eg.
10 push press
1 pullup
9 push press
2 pullups
8 push press
3 pullups

Keep going so your last round will be 1 push press and 10 pullups

Mike and I Drilling at the Pete De Been Seminar

Saturday WOD

Box Squat 3, 3, 3, 1, 1, 1

5 Rounds for time:
Overhead Squats 40kg x 15
Row 250 M

Thursday WOD

M.E Bench Press 5, 5, 5, 3, 3, 3

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Tuesday WOD

M.E Clean 3, 3, 3, 1, 1, 1

12-9-6-3 Reps For Time of
Dumbbell Overhead anyhow 20kg
Pull ups
10m Shuttle Sprint Up and Back