WODs

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WOD: Wednesday

Perform maximum reps in 2 min. of each of the following:
10m shuttle run
Burpees
Dumbbell Snatch 22.5/15kg
Ball Slam 30/20kg
Row (calories)
Air Bike (calories)
Kettlebell Swings 24/16kg
Deadball Over the Shoulder 45/30kg
*You may perform these tasks in any order. You have 32 minutes to complete.

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WOD: Tuesday

A. Power Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain for 7-10 sets.

B. “Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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WOD: Monday

“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
AMRAP in 20 minutes of:
5 HSPU
10 Pistols
15 Pull-ups

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WOD: Saturday

AMRAP in 3 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m

Rest 3 min.

AMRAP in 6 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m

Rest 3 min.

AMRAP in 9 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40kg
Run 100m
*Your score per AMRAP is total barbell repetitions. Each AMRAP (3, 6, 9) starts at the beginning.

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WOD: Friday

Partner Workout:
For time:
10-1 Deadball Over the Shoulder 45/30kg
50-5 Double-unders
Format: One partner starts with 10 Deadball Over the Shoulder while the other does 50 Double-unders, then swap so that the other partner does 10 DB while the other does 50 DU. Each partner will complete a total of 55 DB over the shoulder and 275 Double unders.

 

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WOD: Thursday

EMOM x 28:
1. Air Bike 10/8 cal.
2. Strict Pull-ups (max 30 sec.)
3. Row 10/8 cal.
4. Push-ups (max 30 sec.)
*Pull ups and push ups may be scaled up to C2B/HSPU as appropriate.

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WOD: Wednesday

*Please don’t forget the Living Well presentation at 6:30pm. We highly encourage you to attend.
*Also, don’t forget express class 12:00-12:40pm.

A. Farmers Carry 2 x 15m
*5-7 efforts.

B. Overhead Carry 2 x 20m
*5-7 efforts.

Extra training:
Run Big Loop or Row 20 min.

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WOD: Tuesday

For time:
50/40 Cal. Air Bike
75 Burpees
100 Wall Ball 9/6kg
75 Toes to Bar
50/40 Cal. Row

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WOD: Monday

*Please don’t forget that our 40 minute express classes kick off today (12:00-12:40pm).

15 rounds for time of:
3 Deadlifts
2 Hang Power Snatch
3 Overhead Squats
2 Hang Power Snatch
3 Deadlifts
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.
*Choose your own load.

chris

WOD: Saturday

Seven rounds for time:
7 Deadlift
21 Lateral Jumps (over barbell)
Run 180m
Rest 1 minute.

*I will be doing some Olympic Weightlifting at 8:00am for anyone who would like to join me. Please note that this will be a semi coached session as I will be lifting myself. All abilities welcome. Cheers, Chris.