WODs

10 rounds for time of:
10 Thrusters 15/10kg DB’s
Run 100m
10 Toes to Bar
Run 100m
Rest 30 sec.

Three rounds:
Min 1: 2 Power Snatch
Min 2: 4 Power Snatch
Min 3: 6 Power Snatch
Min 4: 8 Power Snatch
Min 5: 10 Power Snatch
Min 6: Rest
*The goal is to increase load on each round. Round 1 should be relatively easy, round 2 moderate and round 3 should be close to failure.

Optional:
Run Big Loop

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Yes they need to be unbroken.

A. Death by Strict Pull-up

B. 50-35-20 reps for time of:
Toes to Kettlebell
Run 400m

For time:
50 Cleans.
*Each rep must pass through parallel. If you are not proficient at a full clean, you may power clean + front squat.

Weight Guide:
Novice 40-60/20-30kg
Intermediate 60-80/30-55kg
Advanced: 80-100/55-70kg

*Don’t sell yourself short on the weight choice for this one. It is intended to be a long grind that tests you as much mentally as it does physically. As a guide, you should not be able to do touch and go reps at the weight you have chosen.

EMOM (for as long as possible)
0-1: 10 Pull-ups
1-2: Run 200m
2-3: 10 Burpees
3-4: Run 200m
4-5: 10 Burpees
*Add 2 Burpees per round.

Welcome back everyone – we’re back to our full schedule as of today.  We hope that you had a relaxing Christmas period and feel refreshed and motivated for a new year.

We encourage you to take the time to reflect on your training up to this point and set yourself some goals for the short, medium and long term for the future.  As always, we are here to help you find the best way to achieve your health and fitness goals and we encourage you to use this service.

A. Power Clean & Push Jerk 3-3-3-3-3
*Build in weight across the sets.

B. 21-15-9 reps for time of:
Toes to Bar
DB Snatch 22.5/15kg

Open Gym 7:30-8:30am
*A workout will be programmed for anyone who would like guidance.

Open gym times today:
7:30-8:30am
4:00-5:00pm
*We will have a programmed workout for anyone who is looking for guidance.