WODs

Home Made Electrolyte Drinks

Congratulations to Jacko and Meg who both graduate from high school this week!

EMOM x 24:
Min 1: 15 Russian Swings
Min 2: 10 Weighted Box Step Overs 20″
Min 3: 10-12 x 10m Shuttle Run

How are your pull-ups going? A lot of you made some really good progress on pull-ups and pull-up related movements during last months challenge. Please don’t let this hard work go to waste – keep going!

10-1 reps of:
Strict Overhead Press
Supine Ring Row (feet in line with hands)
*This is not for time – start your next set as soon as you feel you can complete the reps UB.
*Your 1st round of press should be as close to a 10RM as possible.
*Advanced athletes should consider doubling the reps on the ring row.

Optional finisher:
5 x max UB reps: Shoulder Taps.

“Cherry Pickers Delight”
For total time:
Run 1200m
60 Burpees
30 Toes to Bar
Run 800m
40 Burpees
20 Toes to Bar
Run 400m
20 Burpees
10 Toes to Bar
*Jump onto a 10kg plate for the burpees.

A. Hang Clean + Jerk + Clean (15-20 min.)

B. EMOM x 12:
2 Power Clean
4 Front Rack Lunges
2 Shoulder to Overhead
*Choose your own load.

Photo: Matt and Fran enjoying a donut and Corona in the Nevada desert on their wedding day!

Partner WOD
For time:
25 Push-ups
50 Kettlebell Swings 24/16kg
25 Pull-ups
50 Double-unders
25 Burpees
50 Wall Ball
25 Box Jumps 24/20″
While one partner works through the reps the other partner must be holding a barbell (80/55kg) at the top of the deadlift. Swap as many times as you like – each time the barbell is put down the other partner must stop work.

Four rounds:
8 Back Squats
6-8 Bent Over Row
45 sec. HS Hold (free/wall/head stand)
20 Superman
*rest 30-60 seconds between efforts.

Optional finisher:
Max reps Double-unders in 2 min.

Six cycles:
Min 1: 10-15 T2B
Min 2: Run 200-250m
Min 3: Rest
Min 4: Row (max calories)
Min 5: Rest

A. Work to a 3RM Push Jerk.

B. EMOM x 10:
3 S2OH @ 60-70% of your 3RM (bar taken from ground)
Max rep lateral burpees (over the barbell)

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
3 Snatch
*Your score for this workout is total load lifted. You only get three attempts at the snatch per round of pull-ups, push-ups and squats i.e. if you miss a snatch you cannot re-do it.