WODs

A. 12 minutes to build up in weight:
Dumbbell Hang Power Snatch + Overhead Squat (3 reps per side) *
*Each rep is completed as Hang power snatch + OHS (3 x left side, then right side)
*Build in load

B. Back Squat 1RM (TEST TIME!!! Whooo hoooo!!!)
Let’s see what difference the progression has been making.

May the strength and with you!!!

A. 10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press *
Pull-ups

Scale: Pull-up 5-5-4-4-3-3-2-2-1-1 (For those with pull-ups but requiring reduced volume)

*The goal is to move through repetitions as unbroken as possible with minimal rest breaks between movements and keeping an elevated heart rate.
Choose your own load for bench with the goal of unbroken repetitions. Choose a pull-up movement to match the difficultly of bench (aiming for unbroken).

Record load/pull movement.

A. Six rounds for time of:
Run 360m
20 Burpees

B. Optional:
EMOM x 10 minutes
3-5 Strict Pull-ups
*Maintain reps across all rounds
*Add weight as necessary and maintain.

Photo: Barb- one of the best smiles I know 😀

A. Clean & Jerk x EMOM x 4 mins
1 every 20 seconds (maintain light load)
Rest 1 minute
Clean & Jerk x EMOM x 4 mins
1 every 30 seconds (maintain medium load)
Rest 1 minute
Clean & Jerk x EMOM x 7 mins
1 every 60 seconds (Increase in weight)

B. Partner barbell cycling:
For time:5-5-4-4-3-3-2-2-1-1 reps of:
Touch and go Power Clean

*YGIG format. Both partners to complete all work (I.e 30 reps each). Partner 1, 5reps, partner 2, 5reps, partner 1, 5 reps, partner 2, 5 reps, then 4’s, etc. *Choose the heaviest load that allows you to move through smooth touch and go repetitions on all sets, with minimal rest (swap as soon as your partner has completed their reps).

A. 10 minute AMRAP:
Turkish Get-up (1 per side) 22.5/15kg
100 Skip

B. Back Squat (Cycle 4, week 4- Deload)
40% x 5
50% x 5
60% x 5 

Photo: Dob – Courtesy of Grant Williams.

Five rounds, each for time:
Row 400m
15 Ring Dips *
10 Box Jump Overs 24″/20″

*Rest between rounds.

*Scale:
Box or bar dips. Choose reps that can be completed in 3 sets.
Additional scale to Push-ups.

*Score: Fastest and slowest round= Total work time.

Photo: Torah. Another awesome photo courtesy of Grant Williams.

A. Increment for 7-10 sets
3 Thrusters

B. Partner workout
AMRAP in 10 minutes:
“FRAN”
21-15-9 reps of:
Thrusters 42.5/30kg
Pull-ups

*Reps to be shared anyhow between partners.
*Aim to beat Chris’s result from Saturday (Solo) 2 Frans + 3 Thrusters.
Jesse completed 1 round + 9/15 Thrusters @20kg.

Our BIG ASS FUNDRAISER!!
7am – Team Challenge
Expect multiple workouts and some fun with the crew.

8am- BREAKFAST & ENTERTAINMENT (Chris)
Chris will complete 10minute AMRAP of “FRAN” (You read that right!!)
The hardest workout as many times through in 10 minutes.
Chris’s best effort to date is 2:18, we are anticipating he will get through a couple of rounds at least.

We are asking for donations for breaky and support for Chris.
Any donations will be put directly towards the purchase of the BIG ASS FAN for the Gym.
Suggestions- one off donation.
An amount per repetition completed (90 Reps in single effort of Fran).

We all WIN!!!