WODs

AMRAP in 20 min:
10 Push Jerk 60/40kg
15 Pull-ups
50 Double-unders

A. Overhead Squat 10 x 1
*Maintain across.

B. Wall Ball – 5 min. max reps.
*9/6kg

Our normal time table is cancelled for the public holiday, however there is an open gym between 3pm-4pm if you are keen to train.  Hope to see you there!!

*Please note that the gym is closed on Monday.

Four rounds, each for time of:
10 Slam Ball Put and Take
20 Dumbbell Snatch 22.5/15kg
30 Deadlift 60/40kg
*Rest as necessary between rounds.

AMRAP in 20 minutes:
Run 400m
Max reps unbroken Toes to Bar
25 Kettlebell Swings 24/16kg

A. Shoulder Press 7 x 5
*Maintain a heavy but not maximal load across.

B. EMOM x 10:
12/8 Push-ups
Max reps Air Squat

Advance as far as possible in 20 minutes:
10 Kipping Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry
10 Kipping C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict L-Pull-ups
Run 400m
100m Overhead Carry
Max. reps Strict L C2B Pull-ups
*Compare to last time here.

A. Front Squat 7 x 3
*Maintain across.

B. Max Burpees (5 min).
*6 inch jump and touch.

Three rounds for time of:
6 Bar Muscle-up
12 Snatch 40/30kg
18 Toes to Bar
*Various Muscle-up subs will be on offer!
*Snatch must move through a squat.