WODs

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.

*Goal number 1: Turn up!

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 min. between rounds.

*Please don’t forget that the body scan is booked in for 7:00am.  We are happy to run an additional workout at 8:00am for those of you that would like to train after the scan.

Two rounds for time of:
30 Ball Slam 20/12kg
30 Calories (row)
30 DB Snatch 22.5/15kg
30 Pull-ups
30 Lunges 20/15kg
*You may partition the work but you must complete a full round before starting the 2nd round.

For time:
30-20-10 reps of:
Thrusters 40/30kg
Bar facing burpees

Advance version:

For time:
30-20-10 reps of:
Thrusters 50/35kg
Bar facing burpees

EMOM x 20:
1. 2 x 2 Power Snatch
2. Toes to Bar
*Choose your own load and reps to maintain.

A. Front Squat 3-3-3-3-3

B. AMRAP in 10 min.
10 Deadball Over the Shoulder 45/30kg
50m Deadball Front Carry 45/30kg
*This is a partner workout – you may share the work with your partner however you like.

A. EMOM x 10:
Gymnastic Pull
*Choose your own movement and reps.

B. 10-1 reps for time of:
Shuttle Run 10m
Burpees

For time:
100 Squats
Run 800m
30 Push Jerk 60/40kg
Run 800m
30 Hang Power Cleans 60/40kg
Run 800m
100 Squats