WODs

7.00am
Partner Helen
Three rounds for time of:
Run 400m (each)
42 KB swings 24/16kg
24 Pull-ups
*The run is performed as a relay.
*Once both partners have finished the run you may share the KB swings and pull-ups however you like but only one person can work at a time.

8.00am
For time:
50 Pistols (alternating legs)
40 Wall Ball (men 10kg to 11ft, ladies 8kg)
30 Toes to Bar
20 Overhead Squat 60/40kg
10 Muscle-ups

For time:
20 Thrusters
20 Power Cleans
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 40kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min cap.

Complete 4 cycles of:
DB Shoulder Press 8-10 reps
rest 30 sec.
Superman Raises 10 reps (1 sec. pause at top)
rest 30 sec.
Max effort Chin-up (supinated grip)
rest 30 sec.
Max effort L-sit
rest 30 sec.
*partner up with a spotter to achieve at least 5 reps/round if you have less than 5 chin-ups.
*accumulate a minimum of 20 seconds in the L position per round if your max effort is less than 20 sec.

Best of luck to Garr who has headed off to Europe for five weeks. Have fun.

10 rounds for total time:
Run 300m
10 Burpees
Rest 2 min.
*reduce the burpees by 1 rep per round.
*these should be all out efforts.

7:00am
EMOM for 10 minutes:
3 Deadlift (you choose weight)
then immediately after the last set of DL
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Lateral Burpees (over DL bar)

8:00am
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps Overs 24/20″
20 Shoulder to Overhead 70/50kg
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then repeat for 6 minutes and then 8 minutes

*Please work out your weights before you come in to train to save time.

A. Snatch: 2 @ 60%, 2 @ 70 %, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 80 %, 2 @ 70%
*rest 60-90 sec between sets.

B. Clean & Jerk + Clean: 2 x 1 @ 60%, 2 x 1 @ 70, 2 x 1 @ 80%, 2 x 1 @ 70%
*rest 90 sec. between sets.

C. Front Squat: 5 @ 50%, 3 @ 75%, 5 x 2 @ 85-90%

AMRAP in 30 minutes of:
Run 800m
Bear Crawl 40m
1 min Double-unders
*score = rounds/total double-unders.