WODs

7:00am
Surprise workout (no Wall Balls or Burpees!)

For time:
100 Overhead Squats 50/35kg
100 Burpees (6 inch jump & touch)
*Partition the work however you see fit.

Muscle Clean + Power Clean + Full Clean
*Build in weight – discard the weaker lifts as they max out.

Complete four cycles:
-Max reps Bench Press BW/75%BW
-1 min. max. calorie row
-Max effort L-sit
-Max Effort Flexed Arm Hang
*Each rep, calorie, second is classed as a rep. Your score is the total of the reps from four cycles.
*Rest as necessary between exercises.

A. Pause OHS + OHS (1+1)
*15 min. build as you go.

B. “Karen”
150 Wall Ball for time 9/6kg
*10 min cut off.

Five rounds for time of:
15 Power Snatch 40/30kg
Run 200m
15 Burpees (over the bar)
Run 200m

Come on in for some fun!!!

A. Rope Climbing Skills
*Bring long socks.

B. Every 30 sec. x 10 rounds:
1 Kipping Swing
2 Knees to Elbow
3 Toes to Bar

AMRAP in 20 minutes of:
Dumbbell Complex 22.5/15kg
*Run 400m at the start of the workout and again at 4, 8, 12 & 16 min.
*DB Complex = 3 DB Deadlift, 2 DB Hang Snatch, 1 DB Overhead Squat. Alternate arms on each set.