WODs

Five rounds for time of:
12 Squat Cleans 60/40kg
12 Toes to Bar

Please note: As of next week we will return to our previous afternoon timetable of 4:30 & 5:30pm Monday-Thursday, 4:00 & 5:00pm Friday.

In 16 minutes:
Row 1200/1000m
30 Push Jerk 80/50kg
Max Strict Pull-ups

A. 8 Sets: Pause Front Squat + Front Squat
*Add 2.5-5kg to the weight you used for last weeks 3’s.

B. For time:
Walking Lunge 100m 22.5/15kg
*10 Sit ups each time you break.

AMRAP in 3 min:
Muscle-ups

Rest 3 min.

AMRAP in 3 min:
7 Toes to Bar
14 Deadlift 50/35kg

Rest 3 min.

AMRAP in 3 min:
10 Dumbbell Snatch 22.5/15kg
5 Burpees (over DB)

Rest 3 min.

AMRAP in 3 min:
5 Overhead Squats 50/35kg
30 Double-unders

7:00am
Pairs workout:
For time:
60 Deadball Over the Shoulder (shared) 45/30kg
Deadball Carry x 4 Laps (shared)
60 Deadball Over the Shoulder (shared)

8:00am
Masters League 19.4.

For time:
50 Wall Ball 9/6kg
10 Muscle-ups
40 Wall Ball
8 Muscle-ups
30 Wall Ball
6 Muscle-ups
20 Wall Ball
4 Muscle-ups
10 Wall Ball
2 Muscle-ups
*For those without muscle-ups, pick an appropriate gymnastic pulling movement to replicate the time and difficulty of the muscle up component.

5 – 7 rounds x 2:30:
Row 400/350m
Max Reps Push up, Dip or HSPU.
*Rest as necessary between rounds.

EMOM x 3:
3 Deadlift + 3 Hang Muscle Clean
*Maintain weight

Rest 1 min.

EMOM x 5:
1 Power Clean + 1 Squat Clean + 1 Power Clean
*Maintain weight.

Rest 1 min.

EMOM x 7
1 Clean (power or squat)
*Build in weight.

Rest 1 min.

21-15-9 reps for time of:
Deadlift (use max weight from above)
(4x) Double-unders (84/60/36)

A. Front Squat 7 x 3
*Rep 1 is a pause squat (3 sec.).
*Use the same weight as last week doubles.

B. EMOM x 8:
10 x 10m Shuttle Run/Max Reps Burpees
*Both exercises are performed in the same minute.