For time:
25 Strict Pull-ups
25 Shoulder Press 45/30kg
75 Burpees
25 Shoulder Press
25 Strict Pull-ups
*C2B for advanced athletes.

Three cycles:
AMRAP in 4 min:
21 Deadlift
15 Front Squat
9 Power Cleans
*Rest 4 min.
*Weights: 40/30kg, 60/40kg, 70/50kg

A. Overhead Squat 2-2-2-2-2-2-2
*Pause in the bottom of the 1st rep for 2 seconds.

B. For time:
400m Deadball Carry 30/20kg
400m DB Carry (2x) 22.5/15kg
400m Plate Carry 20kg/15kg

Photo: Thanks to Grant Williams.

A. 30 sec. on/30 sec off x 16 min:
1. 30 sec. HS Hold (wall or free standing)
2. 30 sec. Double/Triple-unders
3. 30 sec. Strict Toes to Bar
4. 30 sec. Row
*This will not be a scored component. The aim is to bias towards skill/strength development with a moderately elevated heart rate.

B. Five efforts:
On the 90 sec.
Run 200m

AMRAP in 30 min:
1 Rope Climb
3 Devils Press 22.5/15kg
7 Wall Ball 9/6kg
9 DB Deadlift 22.5/15kg
*Various rope climb options will be available – don’t forget your long socks!

#Please note: due to predicted rain the Beach Session will be postponed. However, we have an exciting “unknown & unknowable” WOD.
Elements of the workout will be reveiled as you go. Duration: unknown
Movements: unknown
Format: unknown

You can’t strategise for this one. Bring your best “A Game” and let’s test your fitness.

The WOD was:
800m run
50 Burpees
50 Kettlebell swings 24/16kg
25 Ball Slams 20/12kg
Run 400m
Max reps Toes to Bar until 18mins.

Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Don’t be a cherry picker!

Optional:
Tabata Burpees

A. Five super-sets:
Strict Toes to Bar
5 x 10 sec. Glute Bridge
*T2B can be max reps or accumulate a chosen number per round.

B. Seven rounds for time of:
Run 200m
30 sec. plank

We apologies but the weather gods don’t appear to want us to run a beach WOD just yet.

We have a fun workout planned at the box for tomorrow so be sure not to miss this one!!