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
Train for change
A. Power Clean
B. For time
18 min cap
A. Back Squat
E2M
B. Chipper for time:
A. 6 Sets for load:
*Perform a new set every 1:30
B. 4 x 3 min AMRAPs
*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
E2M
B. Partner WOD
For time:
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
A. Hang Snatch
Superset with weighted strict pull-ups
Power or squat – athletes choice.
E2M
B. For time:
A. Every 90 sec for 15 mins (10 sets)
Can be touch and go or singles
B. “Grettel”
10 Rounds for time:
A. Back Squat
E2.5M
B. 2 rounds for time
Rest 2 mins between rounds
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