WODs

A. Back Squat 3 x 8

B. Ascend for 12 min:
3 Thrusters 40/30kg
3 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
etc.

Five cycles of:
8-12 Dips (add weight as necessary)
10 Strict Toes to Bar
8-10 Romanian Deadlift
60 sec. Plank (add weight as necessary)
*Rest as necessary between exercises/rounds.

A. EMOM x 15:
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
*Minutes 4, 8 & 12 are rest minutes.
*Increment the weight however you like. Climb, maintain etc.

B. 21-15-9 reps for time of:
Overhead Squat 40/30kg
Lateral Jumps (over barbell) x 3 – 63-45-27.

AMRAP in 20 min of:
10 Burpee Pull-ups (6″)
20 Kettlebell Swings 24/16kg
50 Double-unders
*Buy in with 40/30 strict pull-ups.

Five rounds, each for load of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Rounds must be completed unbroken.
*Rest as necessary between rounds.

For time:
Row 50 Calories
50 Deadlifts 80/55kg
50m Bear Crawl
50 Step-ups 20″ 20/15kg
50 Ball Slam 12/9kg

For time:
15 Cleans 50/35kg
15 Toes to Bar
10 Cleans 70/45kg
10 Toes to Bar
5 Cleans 90/55kg
10 Toes to Bar
10 Cleans 70/45kg
15 Toes to Bar
15 Cleans 50/35kg
*Cleans must pass through a squat.
*One barbell per athlete – weight changes are included in the workout time.

Five rounds for load of:
1 Shoulder Press, 3 Push Press, 5 Push Jerk
*Increment the weight each round.
*Rest as necessary between rounds.

A. Front Squat 5-5-5-5-5

B. Tabata x 8:
Air Squat
Pull-up
Air Squat
*Your score is the sum of the lowest score achieved in the squat(s) and pull-ups.

A.
Bench Press 3 x 8
Bent Over Row 3 x 8
*Perform as a superset.
*Either climb or maintain, it’s your choice.

B. Choose one of the following:
AMRAP in 8:
50 Double-unders
10m Handstand Walk

or

AMRAP in 8:
50 Double-unders
10m Wheelbarrow
*Both partners skip followed by 10m each of wheelbarrow walk.