
The WOD's


WOD: Wednesday
EMOM x 3:
3 Deadlift + 3 Hang Muscle Clean
*Maintain weight
Rest 1 min.
EMOM x 5:
1 Power Clean + 1 Squat Clean + 1 Power Clean
*Maintain weight.
Rest 1 min.
EMOM x 7
1 Clean (power or squat)
*Build in weight.
Rest 1 min.
21-15-9 reps for time of:
Deadlift (use max weight from above)
(4x) Double-unders (84/60/36)

WOD: Tuesday

WOD: Monday

WOD: Saturday
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.

WOD: Wednesday
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.

WOD: Tuesday
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.

WOD: Monday

WOD: Saturday
