WODs

7:00am – team/partner workout.  The nature of the workout will depend on how many of you turn up, so get your butts in here!

8.00am
A. Muscle-up skills/drills.

B. AMRAP in 14 min.
60 Cal row
50 Toes to bar
40 Wall ball 10/6kg
30 Power Cleans 60/40kg
20 Muscle-ups

Every 4 minutes for 5 rounds:
Run 400m
Bear Crawl 40m
*Record individual round times.

A. 3RM Thruster
*12 min.

B. 100 Thrusters 40/30kg
*At the start of each minute perform 10 lateral jumps over the barbell.

*Awesome effort across the board on Tuesday’s Run/Burpee workout! Keep up the great work.

A. EMOM x 10:
Gymnastics Pull
*Choose a gymnastics pulling movement of your choice. Note that this is not intended to be a volume session so pick something that focuses on strength or skill development.

B. For time:
45-30-15 reps for time of:
Kettlebell Swing 24/16kg
Toes to Bar

Six rounds for time of:
Run 400m
25 Burpees
*Compare to last time – here.

A. Every 90 sec. x 10:
2 x Clean & Jerk

B. Pause Front Squat + Front Squat
*Work to a max for the day.

Both 7 & 8am sessions are on as per normal today with Marie.

See you at the gym.

A. Hang Power Clean
*Build to a heavy triple (10 min)

B. Five rounds:
7 Hang Power Cleans (use approx. 70% of Part A)
10 Burpees over the bar
Max rep Double-unders
*Each round is 90 sec.
*Rest 90 sec. between rounds.
*Perform a 30 sec. plank during your rest.

A. Five rounds:
6-8 Shoulder Press
6-8 Bent Over Row
*Perform as a superset with 60 sec. rest between rounds.

B. Tabata
Pull-ups
Rest 1 min.
Push-ups

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible across 5 sets.

B. Using last weeks wall ball ladder as a guide – in 10 minutes descend from the highest point possible in 5 rep increments. For example, 40-35-30-25-20-15-10-5. To get an Rx’d you must complete your sets unbroken and make is through to the end of the set of 5 within the time limit.