WODs

A. Five rounds, each for time of:
10 DB S2OH
10 DB Alternating Lunge
10 DB Deadlifts
*22.5/15kg

A. EMOM x 10:
1 Clean (full)

B. For time:
5 Cleans 105/75kg
10 Cleans 85/55kg
15 Cleans 60/40kg
*Performed on one bar – weight changes are part of overall time.
*Cleans must move through a squat.

Three rounds for time of:
Run 800m
25 Toes to Bar
25 Box Jump Overs 24/20″

Five rounds for reps:
Push Press 75/66% Bodyweight
Pull-ups
*Perform as superset.
*Rest 3 min. between rounds.

Happy 21st Birthday to Madi today!

A. Clean & Jerk
*Build in weight across 10 singles.

B. For time:
30 Wall Ball 9/6kg
30m Walking Lunge
30 Shuttle Run 10m

Rest 2 min.

20 Wall Ball 9/6kg
20m Walking Lunge
20 Shuttle Run 10m

Rest 1 min.

10 Wall Ball 9/6kg
10m Walking Lunge
10 Shuttle Run 10m

Surprise team workout – 4 per team.

Come in for some fun!

For time:
0-4 min:
2 rounds of:
10 Toes to Bar
10 Cleans 40/30kg

4-8 min:
2 rounds of:
10 Toes to Bar
8 Cleans 55/40kg

8-12 min:
2 rounds of:
10 Toes to Bar
6 Cleans 70/50kg

12-16 min:
2 rounds of:
10 Toes to Bar
4 Cleans 85/60kg

16-20 min:
2 rounds of:
10 Toes to Bar
2 Cleans 100/70kg

*There is no requirement to wait for the clock to advance to the next section.
*Cleans may be power or full.

A. Handstand Practice.

B. 6 min for reps:
200 Double-unders
Max reps HSPU/Push-up

Rest 2 min.

4 min for reps:
150 Double-unders
Max reps HSPU/Push-up

Rest 2 min.

2 min for reps:
75 Double-unders
Max reps HSPU/Push-up

*Happy Birthday to Chloe today!

AMRAP in 20 minutes:
17 Wall Ball 9/6kg
10 Deadlift 70/50kg
6 Bar Muscle-up