The WOD's

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WOD: Saturday

*Please note that we are on a reduced timetable this week.

Jackie
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups
*15 min cut off.

Warm-up:
2 min row
then with an empty bar..
10 x Front Squat
10 x Push Press
10 x Thruster (pause in bottom/top of each rep)
10 sec. Active Hang
2 x 5 Kipping Swings
2 x 5 Pull-ups

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WOD: Friday

*Please note that we are on a reduced timetable this week.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*must re-grip and reset the back on each rep.

B. Five rounds for time of:
10 Deadlift 60/40kg
10 Box Jump 24/20”
*10 min cut off.

Warm-up:
2 min skip
then
3 rounds:
5 sit-up and reach
5 superman
Barbell specific warm-up

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WOD: Thursday

*Please note that we are on a reduced timetable this week.

EMOM x 20:
1. 10m Shuttle Run (max reps)
2. Rest
3. Row (max calories)
4. Rest
*Three point turn on shuttles.

Warm-up:
2 min row
then
Stretch/mobilize
Hips
Hamstrings
Calves

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WOD: Wednesday

*Please note that we are on a reduced timetable this week.

A. Bench Press
3 x 5 @ 80%
*Max reps in set 3.

B. Three rounds for reps of:
1 min Push-ups
1 min Ball Slams
1 min Plank 45 seconds.

Warm-up:
2 min skip or row.
Inch worm into plank shoulder rotation.
Partner Push-up Ladder 1-1, 2-2, 3-3, etc.

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WOD: Tuesday

*Please note that we are on a reduced timetable this week.

EMOM x 20:
1. 5 Hang Power Clean
2. 5 Shoulder to OH
*Use the same bar with the same weight for both movements.
*Start moderate and increase/decrease the weight by feel across the sets.

Warm-up:
2 min skip or row
then
2 rounds:
Bear Crawl
Duck Walk
Crab Walk
Then (with empty bar)
5 x strict press
5 x push press
5 x push jerk
5 x shrug
5 x high pull
5 x muscle clean

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WOD: Monday

*Please note that we are on a reduced timetable this week.

A. Back Squat
3 x 5 @ 80%
Max reps in set 3 (no more than 10)

B. Five rounds for time of:
10 Front Squat 60/40kg
20 Lateral Jumps (over loaded barbell)
*10 min cut off.

Warm-up:
90 sec. skip
then
2 rounds:
Bear Crawl
Duck Walk
Crab Walk
then
Samson Stretch
Cossack Stretch
Inch Worm

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WOD: Saturday

7.00am
Partner Workout:
30-20-10 reps of:
Toes to Bar
Ball Slams
*one partner starts on the T2B and the other on the Ball Slams.
*Buy in and cash out with a 1.2km run

8.00am
Surprise!

Wall Rack 1

WOD: Friday

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each rep.

B. AMRAP in 7 min of:
7 Sumo Deadlift
7 SDHP
7 KB Swings
24/16kg

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WOD: Thursday

*We have a change to our normal schedule next week, please check it out – here.

Three rounds of:
Run 800m
20 Hand Release Push-up
30 OH Lunges 20/15kg
*Rest 3 minutes between rounds.

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WOD: Wednesday

EMOM x 21:
1. 5 x Touch and Go Power Clean
2. 40 Double-unders
3. 30 sec. Flexed Arm Hang
*Your score, assuming you complete the minimum work requirement is the load you use for Power Clean.