WODs

EMOM x 20:
1 Clean + 2 Front Squats + 1 Jerk
*Take a rest minute every 5th round to adjust weight up or down.

A. Three sets x max. reps Strict Pull-ups
*Rest 2 min. between sets.

B. 5 x 3 min. rounds:
Run 400m
Max reps Burpees
*Rest 1 min. between rounds.

*Please come on in today and join in for Renee’s farewell workout!

Option 1:
For time:
120 Squats
60 Pull-ups
30 Push-ups
60 Wall Ball 9/6kg
30 C2B Pull-ups
20 Dips
30 DB Thrusters 22.5/15kg
15 Bar Muscle-ups
10 HSPU

Option 2:
80 Squats
40 Ring Rows
20 Push-ups
40 Wall Ball 9/6kg
20 Pull-ups
10 Hand Release Push-ups
20 DB Thrusters 15kg/10kg
10 C2B Pull-ups
5 Dips

*For those that didn’t get the message – Renee has programmed a special workout for Saturday that she would like to share with you all. We hope you can make it.

Five rounds:
2 x 10m Sled Push
4 x 10m Farmers Carry
6 x 10m Bear Crawl

A. Choose one of the following:
1. 5 sets, max reps strict pull-up.
2. EMOM x 10: Strict Pull-up

B. Max. Partner Facing Burpees in 7 min.

Ten rounds for time of:
Run 100m
10 Toes to Bar
Run 100m
10 Dumbbell Push Press 22.5/15kg

A. Back Squat 5 x 5
*Maintain across.

B. AMRAP in 8 min:
7/5 Push-ups
Walking Lunge 10m

Come on in for some Saturday fun!!!

A special shout out to Andrew who has recently returned from a shoulder operation.
Many of you may have thought he was a new guy as he has transformed himself over the past 6 months. Despite his recent shoulder op he hasn’t let it stop him. Andrew has maintained his good nutrition and has worked on his weaknesses, resulting in improvement in his flexibility and conditioning. Andrew doesn’t like to be the center of attention but we couldn’t not give him the well deserved credit. Well done Andrew! Keep up the great work.

Four rounds for time of:
20 Deadlift 85/60kg
20 Toes to Bar
20 Wall Ball 9/6kg