The WOD's

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WOD: Tuesday

A. Push Press 3-3-3-3-3-3-3
*Build in weight across.

B. 10-8-6-4-2 reps for time of:
Push Jerk 75/50kg
Toes to Bar (x 2)

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WOD: Monday

A. Back Squat 5 x 5.
*Maintain weight across.

B. 50-40-30-20-10 reps for time of:
Squat
Double-unders (x 2)

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WOD: Saturday

3 rounds, each for time:
Row 500m
40 Squats
30 Kettlebell Swings 24/20kg
20 Box Jumps 24/20″
10 C2B Pull-ups
*Rest as necessary between rounds.

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WOD: Friday

A. EMOM x 10:
Hang Power Clean + Hang Clean
*Build in weight across.

B. 1-10 reps for time of:
Hang Power Clean 60/40kg
Hand Release Push-up

WOD: Thursday

WOD: Thursday

*Please check out the attached video (click the picture).

A. AMRAP in 22 min.
Run 400m
1:1 work/rest.

B. Mobility Circuit.

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WOD: Wednesday

A. Five Sets:
Strict + Max. C2B Pull-ups
*Buy in with your choice of 3, 5 or 7 strict pull-ups, then (without coming off the bar) continue into max reps kipping C2B Pull-ups.

B. AMRAP in 15 min:
5 DB Hang Clean & Jerk (as per the Open)
5 Burpees
5 DB Hang Clean & Jerk
5 Toes to Bar

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WOD: Tuesday

We hope you all had a great Easter Break!

A. Halting Snatch Deadlift + Snatch Pull + Power Snatch (3+2+1)
*Build in incrementally in weight.

B. 5 minutes: Max Overhead Squat 60/40kg
*Barbell must return to the ground every seven reps.

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Good Friday

*Please note that the gym is closed for the long weekend until Tuesday morning. Have a wonderful Easter everyone!

marie thruster

WOD: Thursday

*Please note that the gym is closed for the Easter Long weekend. Have a relaxing Easter and get ready for some good hard training when we get back.

Seven sets:
Bench Press 8-10 reps
Pendlay Row 8-10 reps
*Maintain weight across.
*Rest as necessary between exercises.

Optional:
5 min: Max Burpees

kim

WOD: Wednesday

A. AMRAP in 20 min:
Run 400
*1:1 work/rest.

B. Five rounds:
30 sec. Sit-ups/30 sec. Rest
30 sec. Plank/30 sec. Rest