WODs

A. Front Squat 7 x 3
*Rep 1 is a pause squat (3 sec.).
*Use the same weight as last week doubles.

B. EMOM x 8:
10 x 10m Shuttle Run/Max Reps Burpees
*Both exercises are performed in the same minute.

13-11-9-7-5 reps for time of:
Squat Snatch 50/35kg
Bar Muscle-up

7:00am
For time:
Isabel (30 Snatch 60/42.5kg)
Run
Grace (30 Clean & Jerk 60/42.5kg)
Run
*Run = 4 laps around building.

8:00am
Masters League 19.3.

Seven rounds for time of:
12 Deadlift
9 Hang Power Cleans
6 Push Jerk
Rest 1 minute
*All movements are performed with a pair of 22.5/15kg Dumbbells.

Thanks to Grant Williams for another awesome photo.

In 20 minutes:
25 Deadball Over the Shoulder 45/30kg
then AMRAP in the remaining time of:
1 Bar Muscle-up
2 Chest to bar pull-ups
3 Pull-ups
*10 x 10m Shuttle Run each time you come off the pull-up bar.

AMRAP in 20 minutes:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
*42.5/30kg

7:00am
For time:
Run 1000m
75 Push Press 20/15kg
Run 800m
50 Push Press
Run 600m
25 Push Press

8:00am
Master League Workout 19.2
*Please note that this session is for registered Masters League competitors.

7 Rounds for time of:
5 Front Squat 85/60kg
5 Ring Muscle-ups

Photo: Winning photo from The Fittest 3, taken by Grant Williams.

Penny & Danielle high five after being one of the few teams to complete the WOD. Awesome work to these ladies and Grant for capturing this moment.

A. 3RM Front Squat
*This will mark the start of our next squat cycle. Please try to make it along to this.

Optional:
Ascend for 10 minutes:
1 Strict Pull-up
10m Walking Lunge
*Add 1 pull-up per round.