WODs

AMRAP in 20 minutes of:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Run 200m and perform 10 Burpees each time you dismount the pull-up bar.

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 9/6kg
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

*If this looks daunting, you can work with a partner (one working at a time) and sub the HS walk for a wheelbarrow walk. Should be fun!

AMRAP in 26 minutes:
Run 400m
1:1 work, rest ratio.
*Let’s keep up the good attendances to these running sessions – only a couple of weeks to go!

A. Seated DB Shoulder Press: 5 x Max. Reps.
*Use a weight that allows for approx. 12 reps in the 1st set.
*Rest 2 min. between sets.

B. AMRAP in 10 minutes
10/7 Push-ups
10m Bear Crawl
10 Sit-ups
10m Bear Crawl

AMRAP in 20 minutes:
9 Slam Ball Clean + Wall Ball 12/9kg
9 C2B Pull-ups
9 Hang Power Clean 50/35kg

A. Back Squat 5 x 6
*Use the same weight as last week’s 5 x 5.

B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m

Two rounds for time of:
50 Deadlift 85/55kg
50 Wall Ball 9/6kg

A. Snatch Balance 3-2-1

B. Three rounds for time of:
20 Overhead Squats 40/30kg
20 Hand Release Push-ups

A. Choose one of the following:
1. 30 Muscle-ups for time (ring or bar).
2. 5 Sets x max. reps gymnastic pull.
3. EMOM x 10: Gymnastic pull.

B. Three rounds for time of:
50 Kettlebell Swings 24/16kg
25 Burpees (6″ jump & touch)