WODs

Three rounds for time of:
30 Ring Rows (feet elevated)
30 Power Clean 50/35kg
Run 600m

A. Five sets:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increase on each round.

B. AMRAP in 7 min:
5 Hand Release Push-ups
15 Double-unders
5 Burpees
15 Double-unders

*Compare to last time – here.

A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.

B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m

A. Work to a heavy Snatch

B. Open Workout 16.3
AMRAP in 7 minutes of:
10 Power Snatch 35kg/25kg
3 Bar Muscle-ups
*As always scaling options will be available for those unable to do Bar Muscle-ups.

A. Deadlift 3-3-3-3-3-3-3

B. Farmers Carry 400m
*50 Squats each time you break.
*You choose the weight and implement.

A. Overhead Squat 5-5-5-5-5
*Pause in the 1st and 5th rep.

B. Gymnastics Practice.
*Handstand Progressions Wall, Freestanding, Walk.

*Please note that Circuit Class resumes today.

With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Strict Pull-ups

Rest 3 min.

With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Dips

*Please note that we’re back to our normal timetable today!

EMOM x 20:
1 Deadlift + 1 Hang Clean + 2 Front Squat + 1 Jerk.
*Pick a moderate weight and maintain throughout.

Rest day today!

We’re back from our holiday so we’ll be running an open gym tomorrow (Monday 2nd) 3:00-4:30pm. Come on in and blow out some cobwebs before we get back into the full swing on things on Tuesday.