WODs

Surprise workout (no thrusters!) – see you at 7:00am.

A. Front Squat 7-7-7
*The barbell is to be cleaned from the ground.

B. 100 Thrusters in as few sets as possible: 40/30kg
*10 min. time cap.
*Don’t be a cherry picker!

Picture: Chloe, Aleria and Tayla receiving their medals for the “Fittest 3″competition.

Five rounds:
Heavy Sled Push 2 x 10m
Farmers Carry 2 x 25m
Row 20/16 Cal (sub 1 min.)
*Rest as necessary between exercises/rounds.

For time:
50 Overhead Lunges (alternating)
10 Burpee Pull-ups (6 inch jump)
40 Dumbbell Snatch (alternating)
10 Burpee Pull-ups
30 Hang Clean & Jerk (15/15)
10 Burpee Pull-ups
20 Overhead Squats (10/10)
10 Burpee Pull-ups
10 Turkish Get-ups (5/5)
10 Burpee Pull-ups
*All weighted movements 22.5/15kg DB.

Every 4 minutes x 5 rounds:
Run 400m sub 1:30/1:40
50 Unbroken Double-unders
*Rx’d is for completion.

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
*70/47.5kg

A. Pause Front Squat + Front Squat
*10 sets at 70-80% of 1RM.

B. Partner Workout
AMRAP in 8 minutes:
2 x 10m Slam Ball Push 12/9kg
*One partner must be in the plank position during the slam ball push.

Five rounds for max reps:
Dumbbell Bench Press 22.5/15kg
Ring Row (feet in line with hands)
*Move immediately from the bench to the rings.
*Rest 3 minutes between rounds.

Some good advice in the attached video from Jocko Willink!

10 rounds for time of:
10 Toes to Bar
Run 100m
10 Box Jumps 24/20″
Run 100m
Rest 30 seconds
*Final time is taken after the last round (not including the rest break).