WOD'S

Tuesday, 25th July 2017

Tuesday, 25th July 2017

For time:
Row, 1000m
50 Box Jumps, 24/20
30 Burpees to a 6-inch target

The Dux Virus
For time:
50 Calories, Assault Bike
10 Double Kettlebell Snatches, 24/16
30m Double Kettlebell Front Racked Carry, 24/16
400m Sandbag Run
10 Double Kettlebell Snatches, 24/16
30m Double Kettlebell Front Racked Carry, 24/16
50 Calories, Assault Bike

Monday, 24th July 2017

Monday, 24th July 2017

A) Week 5/6
Day 1/3
Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

B) For time:
50 Double Under’s
5 Muscle-ups
40 Double Under’s
4 Muscle-ups
30 Double Under’s
3 Muscle-ups
20 Double Under’s
2 Muscle-ups
10 Double Under’s
1 Muscle-up

The Dux Virus
A) Do your muscle-ups strict today

B) 3 Supersets of:
20 GHD Sit-ups
20 Hip Extensions
20m Handstand Walk
*Rest as needed between sets

Friday, 21st July 2017

Friday, 21st July 2017

A) Week 4/6
Day 3/3
Back Squat
4-4-4-4
*All at 90% of 1 Rep Max

B) For time:
50 Wallball Shots, 9/6
then,
4 Rounds of:
3 Hang Power Cleans, 70/50
3 Front Squats, 70/50
3 Push Jerks, 70/50

The Dux Virus
Bench Press
3-3-3-3-3

Thursday, 20th July 2017

Thursday, 20th July 2017

5 Rounds for time:
20m Deadball Carry, 65/45
10 V-ups
10 Ring Dips
20m Overhead Plate Lunge, 20/15

The Dux Virus
GHD Sit-ups in WOD

Wednesday, 19th July 2017

Wednesday, 19th July 2017

Every minute on the minute for 30 minutes, alternating between:
1st Minute: 200m Run
2nd Minute: 7/5 Bar Muscle-ups
3rd Minute: 50 Double Under’s
4th Minute: 7/5 Strict Handstand Push-ups
5th Minute: 15/12 Calories, Row, Bike or Ski

The Dux Virus
A) Perform your HSPU’s to a deficit

B) Week 4/6
Day 2/3
Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

Tuesday, 18th July 2017

Tuesday, 18th July 2017

A) Push Press
3-3-3
B) Complete as many rounds as possible in 12 minutes of:
9 Dumbbell Deadlifts, 20/15
6 Burpees
3 Dumbbell Power Cleans, 20/15

The Dux Virus
Split Jerk
1-1-1

Monday, 17th July 2017

Monday, 17th July 2017

A) Week 4/6
Day 1/3
Back Squat
5-5-5-5-5
*All at 85% of 1 Rep Max

B) 3-second Strict Pull-up Test

C) 10 Rounds of:
10 Hollow Rocks
*10-seconds rest

The Dux Virus
Power Snatch
3-3-3
*Drop from top reps

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