A. Power Clean

• 15 mins to build to a heavy single for today.

 

B. For time

• 30-20-10 Toes-to-bar
• 60-40-20 Kettlebell swings (16/24)
• 120-80-40 Double-unders

18 min cap

A. Back Squat

• 6 x 2

E2M

B. Chipper for time:

• 50 Lateral burpees over the bar
• 50 Alternating pistol squats
• 50 Push-ups
• 50 Thrusters (30/42.5)

A. 6 Sets for load:

• 1 Power snatch + 1 Hang squat snatch

*Perform a new set every 1:30

 

B. 4 x 3 min AMRAPs

• 200m Run
• 15 Chest-to-bar pull-ups
• Max snatches in remaining time (42.5/60)

*Rest 1:30 between AMRAP’s

Score is snatches each round.

 

PUBLIC HOLIDAY 7.30am only

Partner WOD

30 min AMRAP

 

Partner 1: Run 400m

Partner 2: Max Wall Balls Clean (7/9) until Partner 1 returns

Switch over

 

Partner 1: Run 400m

Partner 2: Max Box Jump overs (20”/24”)

Switch over

 

Partner 1: Run 400m

Partner 2: Ab mat Sit-ups

 

Partner 1: Run 400m

Partner 2: Max KBS (16/24)

Switch

 

Score is total reps completed.

30 min continuous running clock (5min intervals)

0:00:  1000 Meter Row

5:00:  75 Shoulder to Overhead (30/42.5)

10:00: 15/20 Muscle-Ups or 30 Strict Pull-Ups

15:00: 75 Wall Ball (7/9)

20:00: 75 Box Jump Overs (20/24)

25:00: 800 Meter Run

 

Record time for each section.

 If not completed then record 5.00 and record reps completed and move on. 

A. Overhead Squat

• 5 x 2

E2M

 

B. Partner WOD

For time:

• 800 Meter Run (Relay style – 400s, 200’s or 100’s)
• 60 Hang Power Snatch (30/42.5)
• 40 Overhead Squats (30/42.5)
• 20 Synchro Burpees
• 40 OHS
• 60 Hang Power Snatch
• 800m Run

25 min cap

A. EMOM 10

Even – 5 x Bench Press

Odd – Toes to Bar Skills

3-5 Reps:

– Strict hanging knee raises

– Kip swings (close of shoulder)

– Kipping hanging knee raises

– Strict hanging leg raises

– Kipping hanging leg raises

– Strict toes-to-bar (set range-of-motion)

– Kipping toes-to-bar (or to set ROM)

 

B. 15 min AMRAP

• 15m Dual DB Front-rack walking lunge (2 x 15/22.5)
• 15 Handstand push-ups
• 21 Toes-to-bar

A. Hang Snatch

• 3-3-2-2-1-1

Superset with weighted strict pull-ups

Power or squat – athletes choice.

E2M

 

B. For time:

• 50-40-30-20-10 Air squats
• 25-20-15-10-5 Pull-ups
• 5-4-3-2-1 Hang snatches (70% of 1RM for the day)

A. Every 90 sec for 15 mins (10 sets)

• 2 x Power Clean + Push Jerks

Can be touch and go or singles

 

B. “Grettel”

10 Rounds for time:

• 3 Clean-and-jerks (42.5/60)
• 3 Burpees over the bar

A. Back Squat

• 5-5-5-5

E2.5M

 

B. 2 rounds for time

• 24/27cal bike
• 600/750m row
• 400m run

Rest 2 mins between rounds