The WOD's

chris g

WOD: Tuesday

Five rounds for load:
12 Deadlift
9 Hang Power Clean
6 Jerk
*Rounds must be unbroken to count.
*Rest as necessary between rounds.

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WOD: Monday

A. Back Squat
*Build to a heavy 5.
*At least 5 heavy sets.

B. 10-1 reps for time of:
Front Squat 50/35kg
Lateral Jumps (over the barbell)

WOD: Saturday

WOD: Saturday

7:00am
For time:
Run 1.2km
30 Power Clean & Push Jerk 60/40kg
Run 1.2km

8:00am
Yoga

WOD: Friday

WOD: Friday

Advance for 20 min:
10 Wall Ball 9/6kg
10 Toes to Bar
10 x 10m Shuttle Run
15 Wall Ball
15 Toes to Bar
10 x 10m Shuttle Run
20 Wall Ball
20 Toes to Bar
10 x 10m Shuttle Run
25 Wall Ball
25 Toes to Bar
10 x 10m Shuttle Run
30 Wall Ball
30 Toes to Bar
10 x 10m Shuttle Run
*Continue with the format until 20 min.


renee late hat

WOD: Thursday

A. EMOM x 10:
Handstand Hold (wall or freestanding)
Handstand Walk
Shoulder Taps
*Choose one option. Pick your own reps/duration.

B. Push Press + Jerk
*Discard the Push Press when it becomes limiting.

Chris T

WOD: Wednesday

Five x 3 min. AMRAP:
3 Deadlift 100/65kg
6 Box Jumps 24/20″
9 Ball Slams 12/9kg
*Rest 1 min after each 3 min.

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WOD: Tuesday

A. Death by Gymnastics Pull:
*Try to improve on last week’s effort.
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.

B. 50-40-30-20-10 reps for time of:
Sit-up (strict, feet anchored)
*Walking Lunge 30m after each round of sit-ups.

 

brad extension

WOD: Monday

Reminder: There is no Circuit class today.

Five rounds for time of:
12 Thrusters 50/35kg
18 Burpees (6″ Jump & Touch)
50 Double-unders

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WOD: Saturday

*Don’t forget Yoga at 8:00am!
*Don’t be a cherry picker (see below)!

Advance as far as possible in 20 minutes:
10 Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 L-Pull-ups
Run 400m
100m Overhead Carry 20/15kg
Max. Strict L C2B Pull-ups

bianca

WOD: Friday

In 3 minutes:
20 Hang Power Clean 40/30kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
15 Hang Power Clean 55/37.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
10 Hang Power Clean 70/45kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

Rest 3 min.

In 3 minutes:
5 Hang Power Clean 85/52.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg

*Your score (assuming all other work is completed) is your total of Wall Balls.