WODs

Ten rounds for time of:
10 KB Swings 24/16kg
Run 100m
10 Hand Release Push-ups
Run 100m
Rest 30 sec.

A. Overhead Squat 5-5-5-5-5

B. 21-18-15-12-9-6-3 reps for time of:
Pull-ups
Sit-ups
Walking Lunge 30m

7:00am
Unknown and Unknowable is the theme for today’s workout. Come in to find out more!

8.00am
A. Three rounds (not for time):
10m Handstand Walk
10 Roll to Candlestick
10 Strict Toes to Bar

B. 9-6-3 reps for time of:
Clean 85/50kg
Bar Muscle-up

10 rounds for load of:
Run 200m
1 Snatch + 5 Overhead Squats
*Each round is 2 min.
*The same load is to be maintained throughout.
*Score = total successful rounds x barbell weight.

With a continuously running clock:
0-5 min.
Row 1000m
5-15 min.
10 Burpees (EMOM)
15 min. until completion
300 Double-unders
*The time at completion of the double-unders is your score.

A. Push Press + Push Jerk + Split Jerk
*Build over the course of the sets. Discard the Push Press as you max it out and so on with the push jerk until you’re eventually left with just the split jerk. Record your max for each lift.

B. Death by Strict Pull-ups
*Optional.

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

B. Three rounds for time of:
Run 400m
50 Overhead Squats 20/15kg

AMRAP in 18 minutes:
15 Box Jumps 24/20″
12 Hang Power Cleans 50/35kg
9 Toes to Bar

7.00am
In 25 minutes:
Run 3km (see attached map)
Max rounds Cindy
*A round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

8.00am
AMRAP in 20 min:
Run 400m
12 Shoulder to Overhead 50/35kg
1 Legless Rope Climb
*Bring long socks to protect your legs during the descent on the rope.

A. Back Squat 5-5-5-5-5

B. For total time:
21-15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Rest 1 min.

15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Rest 1 min.

9 reps of:
Deadlift 80/55kg
Double-unders (x 3)