WODs

Final week of the partner series!

We’re at Point Cartwright for today’s workout. Please be ready to go at the top car park at 7:00am. It can get busy so please allow time to park at the bottom of the hill and still be on time.

We look forward to seeing you there.

A. Overhead Walking Lunge:
5 x 20m efforts
*Increment the weight on each round.

B. 150 KB Swings for time.

#Heads up: Saturday’s partner WOD will be at Point Cartwright. We will meet at 7am in the top carpark.

EMOM x 30 min:
0-1: Max UB Pull-ups
1-2: Run 200m
2-3: 12 Burpees
3-4: Run 200m
4-5: 12 Burpees
*This cycle repeats for 30 minutes.
*Your score (assuming completion of each component) is total Pull-ups.
*Advanced athletes should consider C2B pull-ups.

Five rounds for load:
2 Shoulder Press
4 Push Press
6 Push Jerk
*Rest as necessary between rounds.
*Aim to increment weight on each round.

Optional Finisher:
Run Big Loop
*Grab a partner and get some additional aerobic conditioning!

Partner Series Week 2 of 3

For time:
Run Loop/30 DB Thrusters 15/10kg
Run Loop/50 Deadlift 60/40kg
Run Loop/50 Push Jerk 40/30kg
Run Loop/30 DB Thrusters 15/10kg
*One partner runs while the other performs the reps. Then swap.

EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Toes to Bar
*Maintain load and reps across.

For time:
Run 1600m
Rest 3 min.
Run 1200m
Rest 2 min.
Run 800m
Rest 1 min.
Run 400m.
*This is a reverse of our previous interval running workout. It will be interesting to compare which format results in the best overall time.
*We have a wet weather option!

Five rounds for time of:
30 Wall Ball 9/6kg
30 Box Jump Overs 24/20″