WODs

For time:
50 Toes to Bar
50 Hang Power Cleans 60/40kg
50 Ball Slam 20/12kg
50 Burpees
50m Walking Lunge
50 Deadlift 60/40kg

A. Overhead Squat 3-3-3-3-3
*Pause for 3 sec. below parallel in the first rep.

B. Four x 2 min. rounds:
10 DB Snatch 22.5/15kg
Run 200m
Max DB Snatch
*Rest 1 min. between rounds.

Five sets of:
Bench Press 8-10 reps
Landmine Rows 8-10 reps
*Perform as a superset.

Optional:
Run or Row 3km

A. Front Squat 5-5-5-5-5

B. 21-18-15-12-9-6-3 reps for time of:
Push-ups
*Walking Lunge 20m after each set of push-ups.
*May be scaled up to HSPU.

“Gwen”
15-12-9 reps for load of:
Unbroken Clean & Jerk
*Maintain load across.
*Rest as necessary between rounds.
*Any style of Clean & Jerk.

A. Weighted Pull-up
3-3-3-3-3-3-3-3-3-3

B. 30-20-10 reps for time of:
Burpees (onto 20kg plate)
Shuttle Run

Please note: 9:15am and 12:00pm sessions today.

EMOM x 30 min.
1. Row 20/16 cal.
2. Rest
3. 15 Toes to Bar
4. Rest
5. Max Deadball Over the Shoulder 45/30kg
6. Rest

Photo: Tim really enjoyed the workout yesterday.

Seven rounds for time of:
15 DB Deadlifts
12 DB Reverse Lunges
9 DB Push Jerk
*22.5/15kg
*Each round is to be performed unbroken.

For time:
150 Overhead Squats 20/15kg
75/60 Hand Release Push-ups
25 Bar Muscle-ups
*You may partition the reps however you like.
*Advanced athletes should NOT partition the reps!
*Various scaling will be provided.