WODs

EMOM x 30 min:
1. Run 200m
2. 5 Deadlift 120/85kg / Max Double-unders
3. Rest

A. Perform 1 x max effort set of either:
Muscle-ups
Chest to Bar Pull-ups
Pull-ups
*Rest 2 min.

then,

Four sets @ 1/2 – 2/3 of that achieved in the max effort set.
*Aim to keep these sets unbroken however it is not compulsory.
*Rest 2 min.

B. 10-1 reps for time of:
Gymnastics Push
Run 100m
*HSPU, Dip, Push-up – your choice.

A. Muscle Snatch + Power Snatch + Full Snatch
*Build in weight.
*Discard the weaker lifts as they become limiting.

B. Three rounds for reps:
1 min. Toes to Bar
1 min. Wall Ball 9/6kg
1 min. Shuttle Run 10m

For time:
Row 1000m
200 Double-unders
Run 3km

A. Back Squat 10 x 2
*Maintain across.

B. Death by DB Thruster 15/10kg

A. Handstand Practice

B. EMOM x 10:
Strict Toes to Bar/Knee Raise

C. Glute Bridge

In 3 minutes complete:
Three cycles 2 Hang Power Clean + 4 Burpees + 6 Deadlift 60/40kg
Run 200m
Max cycles 2 Hang Power Clean + 4 Burpees + 6 Deadlift 60/40kg
*Rest 1 min.
*Repeat 4 times.

A. Push Press + Push Jerk + Split Jerk
*Build in weight as you go.
*Discard the weaker lifts as they become limiting.

B. Tabata x 8:
Double-unders
Rest 1 min.
Sit-up
Rest 1 min.
Double-unders

“Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Six rounds for time of:
20 Dumbbell Snatch 22.5/15kg
40 Alt. Lunge
Run 200m