WODs

50-35-20 reps for time of:
Toes to Bar
Ball Slam 20/12kg

For those that haven’t seen the message we will be running 9:15am sessions in place of the 12pm sessions as of today. Please read our post in the header bar.

EMOM x 20:
1 Power Clean + 1 Full Clean + 20 Double-unders.
*Weight is your choice.
*All reps performed within the same minute.

For time:
100 Burpees (onto 20kg plate)
Run 2.4km

Push Press + Push Jerk + Split Jerk
*Build in weight over the course of 7-10 sets.
*Discard the weaker lifts as they become the limiting factor.

Optional Finisher:
Row 1km (for time).

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

AMRAP in 3 min:
20 Wall Ball 9/6kg
10 Burpees
30 Toes to Kettlebell
10 Deadball Over Shouler 45/30kg
20 Box Jump Overs 24/20″

Rest 3 min.

AMRAP in 6 min:
20 Wall Ball 9/6kg
10 Burpees
30 Toes to Kettlebell
10 Deadball Over Shouler 45/30kg
20 Box Jump Overs 24/20″

Rest 3 min:

AMRAP in 9 min:
20 Wall Ball 9/6kg
10 Burpees
30 Toes to Kettlebell
10 Deadball Over Shouler 45/30kg
20 Box Jump Overs 24/20″
*Each AMRAP is scored by reps and starts from the beginning after the rest breaks.
*Your score is the total of your reps from each AMRAP.

Five rounds for time of:
20 Deadlifts + 10 Hang Power Cleans 60/40kg
Run 400m
*The Deadlifts and Hang Power Cleans are to be performed as an unbroken set.

Five rounds, for load/reps:
Bench Press
Pull-ups
*Perform as a superset with 3 minutes rest between rounds.

A. Back Squat 3-3-3-3-3

B. For time:
400m Deadball Carry 45/30kg
*This is a partner workout. Each time you swap the carry you must (both) do 15 Burpees before proceeding.

0-5 min:
Run 800m
5-15 min:
2 Snatch (per minute)
15-20 min:
Run 800m
20-30 min:
3 Cleans (per minute)
*This workout is scored by load. You choose your own weight for the Snatch/Clean.
For example: 70/100kg = 170kg total.