WODs

*Yoga is on at 8:00am.

For time:
100m Farmers Carry 24/16kg
Run 800m
25 Burpee Pull-ups (30cm jump)
200m Farmers Carry
25 Burpee Pull-ups
Run 800m
100m Farmers Carry

Two rounds for time of:
15 Full Clean 60/40kg
15 Toes to Bar
15 Power Clean 60/40kg
15 Toes to Bar
15 Deadlift 60/40kg
15 Toes to Bar

A. Turkish Get-up
*Build to a heavy single.

B. Death by double or triple-unders
*Increase by 2, 5, 10 etc. Your choice.

Tabata Intervals x 8
Pull-ups
Rest 1 min.
Push-ups
Rest 1 min.
Sit-up
Rest 1 min.
Squat
*Your total of your lowest result from each exercise is your score eg. 8-10-10-16=44

A. Deadlift 5-5-5-5-5

B. AMRAP in 10 min:
20 KB Swings 24/16kg
20m Bear Crawl

Seven rounds for time of:
7 Power Snatch 42.5/30kg
7 Snatch Balance 42.5/30kg
7 Overhead Squats 42.5/30kg
*Compare to last time – here.

Reminder: No Yoga today as our instructor is away.

Partner Workout
For total reps:
1 min. Shoulder to Overhead 40/30kg
2 min. Hang Power Clean 40/30kg
3 min. Deadlift 40/30kg
2 min. Burpees
3 min. Deadlift 40/30kg
2 min. Hang Power Clean 40/30kg
1 min. Shoulder to Overhead 40/30kg
*One bar between two. One works, the other rests.
*Change as often as you like.
*Barbell cannot touch the ground other than during deadlifts (touch and go) and burpees.
*Burpees are synchronized.

Choose one of the following:
15-10-5 reps for time of:
Snatch 60/40kg
Bar Muscle-up

21-15-9 reps for time of:
Snatch 50/35kg
C2B Pull-ups

21-15-9 reps for time of:
Snatch 40/30kg
Pull-ups

A. For total load:
Bench Press 30-20-10-5 reps.
*One attempt at each set.
*Rest as necessary between sets.

B. Stretch/Mobility

7 rounds for time of:
10 Knees to Elbows
20m Walking Lunge 24/16kg
60 Double-unders
*Lunge: KB held overhead with one arm. Must change arms halfway.