Friday, 15 June 2018 WOD

4 rounds for time of:
10 snatches, 75/55
6 burpees over bar

Tips: Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Tuesday, 12 June 2018 WOD

3 rounds for time of:
Run 400 meters
21 kettlebell swings 54/35
12 pull-ups

Tips: This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Monday, 11 June 2018 WOD

Complete as many rounds as possible in 10 minutes of:
10 deadlifts 225/155
20 GHD sit-ups

Tips: This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.