WODs

Six rounds for time:
5 Wall Walks
30 Double-unders
12 Toes to bar
30 Double-unders

Rest 1 minute

A. 5RM Deadlift

B. Eight rounds (1:1 work: rest)
200m Run
*20 minute cap.
Run 200m, rest for the same time & repeat.

Record fastest, slowest + total run time.
*Goal- Improve on last week using improved strategy. Maintain max 5 second spread across all runs.

A. Bench Press 5RM

B. Four rounds for time:
5 Dumbbell Snatch (Left Hand)
5 Dumbbell Overhead Lunge (One leg/Left Hand)
5 Dumbbell Snatch (Right Hand)
5 Dumbbell Overhead Lunge (One leg/Right Hand)
10 Burpees over dumbbell
15 Pull-ups

*Standard weight 22.5/15kg. Advanced athletes increase load.

A. 5RM Front Squat

B. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for load:
Hang Power Cleans *
10 Air Squats
*Choose weight that allows for unbroken sets.
Must complete 10 squats between efforts.
Both partners complete all 55 repetitions.
10 minute cap

Come and join Marie for OPEN GYM 8am – 9:30am

Join Chloe at 7am or 8am. Please ensure you have booked in through Mindbody – Thank you.

A. Deadlift 3 X 5

*Advanced athletes increase load.

Photo: Tilly displaying shear determination. Thank you @GrantWilliamsPhoto

Three rounds for time:
20 Burpees (Jump & Touch)
15 Hang Power Cleans 60/40kg
90 Double-unders

A. Strength Progression
Bench Press 3 x 5
Superset with ‘X’ Strict Pull-ups

B. Five rounds for load of:
5 Man makers
Man makers= Push-ups + Row (per side) + Deadlift + Muscle Clean + Strict Press
*Increase/hold load as necessary. Aim for heaviest load on each cycle.

“FIGHT GONE BAD”
3 Rounds for total reps (17 minutes):
1 minute wall ball 9/6kg
1 minute Sumo Deadlift High Pull 35/25kg
1 minute Box Jumps 20″ (jump up/step down)
1 minute Push Press 35/25kg
1 minute Row (cal)
1 minute Rest