WODs

Five super-sets:
Bench Press 12-15 reps
Landmine Rows 10-12 reps
*Rest as necessary between sets.

Optional Finisher:
Tabata Push-ups
*Score total reps.

For time:
Row 1500m
175 Double-unders
50 Box Step Overs 20/15kg @ 20″
175 Double-unders
50 Toes to Bar

Reminder: We are back to our old timetable as of today (4:30 & 5:30pm).

A. EMOM x 10:
1 Power Snatch + 1 Hang Squat Snatch
*Perform as a linked set for a long as possible.

B. Four rounds for time of:
7 Power Snatch 40/30kg
7 Push-ups
7 Overhead Squat 40/30kg
7 Push-ups
*HSPU for advanced athletes.

Five sets for load:
1 Shoulder Press + 3 Push Press + 5 Push Jerk
*Performed as a continuous set of 9 repetitions.
*Aim to increase weight on each set.

Come on in for a fun partner/team WOD.
We need lots of people for this one!!!

Hope to see you then.

Photo: Thanks to @tom_bennett_photo. Not too often Grant is in front of the camera. I love this shot!!!

Five rounds for time of:
12 Squat Cleans 60/40kg
12 Toes to Bar

Please note: As of next week we will return to our previous afternoon timetable of 4:30 & 5:30pm Monday-Thursday, 4:00 & 5:00pm Friday.

In 16 minutes:
Row 1200/1000m
30 Push Jerk 80/50kg
Max Strict Pull-ups

A. 8 Sets: Pause Front Squat + Front Squat
*Add 2.5-5kg to the weight you used for last weeks 3′s.

B. For time:
Walking Lunge 100m 22.5/15kg
*10 Sit ups each time you break.

AMRAP in 3 min:
Muscle-ups

Rest 3 min.

AMRAP in 3 min:
7 Toes to Bar
14 Deadlift 50/35kg

Rest 3 min.

AMRAP in 3 min:
10 Dumbbell Snatch 22.5/15kg
5 Burpees (over DB)

Rest 3 min.

AMRAP in 3 min:
5 Overhead Squats 50/35kg
30 Double-unders