
WOD: Monday
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
9 OHS 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
Note: Join Luke at 7am. Note: there is only one class. Please book in via Mindbody.
Partner workout
For time:
10 rounds (5 rounds each):
P1: 8 Dumbbell Thrusters 2 x 22.5/15kg
P2: 12 Calorie Row
then,
30 Partner burpees (hand clap in between)
then,
10 rounds (5 rounds each)
P1: 12 Kettlebell Deadlift 2 x 24/16kg
P2: 12 Calorie Echo
(Calories each round: 12-24-36-48-60-72-84-96-108-120)
Six rounds for time:
5 Wall Walks
30 Double-unders
12 Toes to bar
30 Double-unders
Rest 1 minute
A. 5RM Deadlift
B. Eight rounds (1:1 work: rest)
200m Run
*20 minute cap.
Run 200m, rest for the same time & repeat.
Record fastest, slowest + total run time.
*Goal- Improve on last week using improved strategy. Maintain max 5 second spread across all runs.
A. Bench Press 5RM
B. Four rounds for time:
5 Dumbbell Snatch (Left Hand)
5 Dumbbell Overhead Lunge (One leg/Left Hand)
5 Dumbbell Snatch (Right Hand)
5 Dumbbell Overhead Lunge (One leg/Right Hand)
10 Burpees over dumbbell
15 Pull-ups
*Standard weight 22.5/15kg. Advanced athletes increase load.
A. 5RM Front Squat
B. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for load:
Hang Power Cleans *
10 Air Squats
*Choose weight that allows for unbroken sets.
Must complete 10 squats between efforts.
Both partners complete all 55 repetitions.
10 minute cap
Come and join Marie for OPEN GYM 8am – 9:30am
Join Chloe at 7am or 8am. Please ensure you have booked in through Mindbody – Thank you.
For time:A. Deadlift 3 X 5
B. Four rounds for time:*Advanced athletes increase load.
Photo: Tilly displaying shear determination. Thank you @GrantWilliamsPhoto
Three rounds for time:
20 Burpees (Jump & Touch)
15 Hang Power Cleans 60/40kg
90 Double-unders