WODs

A. Work to a heavy triple Snatch (Touch and go) B. Partner workout: Snatch 5-5-4-4-3-3-2-2-1-1 * You go, I go scenario * Choose a weight and hold across. * Unbroken touch and go repetition for each set, repeatable following your partners effort. Less technical lifters will be given an alternate workout allowing for technique progression. Photo: When kids grow up in the gym this becomes their normal. Kara during the Open- not wanting to miss out on the action she has set herself up. Moments like this I couldn't be prouder.

For time:
Bike 3000m
Row 1000m
Run 2000m

Great weather- let’s enjoy it with a run along the canal.

“Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips

0-5 minutes:
Bike 2500m
5-15 minutes:
EMOM x 10 minutes:
15 Unbroken Kettlebell Swings 24/16kg
15 minutes – until failure
Death by 10m shuttle run *
*Shuttle run starts at 10 x 10m

A. Back Squat (Cycle 2, week 2)
70% x 3
80% x 3
90% x 3+

*Reminder- during cycle 2 we have added 5kg to our 1RM, and use 90% of this for our percentages. Educate yourself – if you understand the why you will get excited Wendler 5-3-1.
“Strong people are harder to kill than weak people and more useful in general” (Mark Rippetoe).

B. Tabata (8 rounds: 20seconds on/10 off)
Squats
Sit-ups
Squats
Sit-ups

Five rounds, each for time:
Row 400/350m
15 Burpees (over paralette)

*Rest between rounds.
Score: Fastest and slowest round & total work time.

Compare to last time here

EMOM x 20 minutes:
Min 1. 5 Overhead Squats
Min 2. ‘X’ Strict Pull-ups

*Choose your own weight/reps and maintain across.

7 Rounds for time of:
5 Bar Muscle-ups
7 Deadball over shoulder 45/30kg
9 Burpee box jumper overs 24/20″

*Note: scaling options will be available so everyone will get a great workout.

Five sets of:
Deadlift x 5 (*Reset between reps/No dumping)
Seated Dumbbell Strict Press 8-10 repetitions

* Alternate through movements.
* Maintain weight across all sets
* Rest as necessary between exercises and sets.

A. EMOM x 12 minutes
1. Handstand hold shoulder taps (20-30 seconds)
2. Plank (Choose own seconds)

B. Ascend for 10 minutes:
1 Wall walk
10 Double-unders
*Add 1 Wall walk + 10 Double-unders per round.