WODs

Three rounds for time of:
20 Right Arm Dumbbell Hang Clean 22.5/15kg
20 Right Leg Dumbbell Lunges 22.5/15kg
Run 360m
20 Left Arm Dumbbell Hang Clean 22.5/15kg
20 Left Leg Dumbbell Lunges 22.5/15kg
Run 360m

A. EMOM x 10:
3 Pull-ups
*Choose the most difficult standard you can maintain.

B. Three rounds for time of:
30 DB Deadlift 22.5/15kg
30 sec. Flexed Arm Hang

A. Push Press: 7 x 4
*All sets at approx. 80%

B. Two rounds for reps:
0-2 min. L-sit/Plank (accumulate)
2-4 min. Double-unders
*1 sec. = 1 Double-under.

“Hannah”
Three rounds for time of:
31 Wall Ball 9/6kg
19 Power Cleans 60/40kg
2 Burpee Box Jump Overs 24/20″
20 Kettlebell Swings 24/16kg

*Please note there is no 12pm Express session today.
Five rounds for time of:
Run 180m
15m Bear Crawl
Run 180m
20 Sit-ups
Run 180m
50 Double-unders

Photo: Deb is always up for any challenge thrown her way. Awesome work Deb!!! Photo courtesy of Grant Williams.

Five rounds for max reps:
DB Bench Press
Ring Row (Feet in line with hands)
*Perform as a superset with 2-3 min. rest between rounds.

Photo: This is how we roll Chris G. Courtesy of Grant Williams.

For time (with a partner):
60/50 Cal Bike (shared)
5 x 10 Hang Power Cleans (each) 60/40kg
5 x 7 Toes to Bar (each)
3 x 25 Deadlifts (each) 60/40kg
10 x 180m Run (alternating)

Photo:”Unknown & Unknowable” team 3. Courtesy of Grant Williams.

A. Back Squat 5-5-5-5-5
*Pyramid the load eg. 70-75-80-75-70%

B. 10-1 reps for time of:
Hand Release Push-up
*10m Walking Lunge between sets.

Photo: Courtesy of Grant Willams.

For time:
10 Shoulder Press 22.5/15kg
10 Strict Pull-ups
Run 360m
20 Push Press 22.5/15kg
20 C2B (kipping) Pull-ups
Run 360m
30 Push Jerk 22.5/15kg
30 Pull-ups
Run 360m
20 Push Press 22.5/15kg
20 C2B (kipping) Pull-ups
Run 360m
10 Shoulder Press 22.5/15kg
10 Strict Pull-ups
Run 360m

Photo: Saturday’s winning team “Unknown & Unknowable”. Thanks @Grant Williams