A. Gymnastics day

Option 1 (pull ups/CTB/toes to bar):

• 4-5 rounds not for time:
• 5 strict toes to bar
• 6-10 butterfly pull ups (advanced do chest to bar, scaling is kipping pull ups or butterfly pull ups, add a band if needed)

Option 2 (handstand push ups/muscle ups):

4-5 rounds not for time:

• 3-5 kipping HSPU (ad an abmat if needed or sub heavy DB push press)
• 3-5 strict HSPU (add an abmat or sub pike HSPU)
• 1-5 muscle ups bar or ring, whichever needs the most work (jumping bar muscle ups for those without muscle ups)

 

B. 2 rounds for time:

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

25 min cap

A. Squat Clean

• 7 x 2

Lift every 90 seconds.

 

B. For time:

27-24-21

• Thrusters (30/42.5)
• Pull-ups

12 min cap

A. Split Jerk

• 7 x 2

Lift every 90 seconds.

B. 10 min AMRAP

• 9 deadlifts (55/85)
• 12 box jump overs (20/24”)
• 15 DB Shoulder to OH (2 x 15/22.5)

Straight into….

C. 5 min AMRAP of

• Muscle Ups

A. Snatch Complex

• 1 snatch pull + 1 hang power snatch + 1 full snatch (squat or power)

6 sets, lifting 90 seconds

 

B. 3 rounds for time:

• 100m farmers carry (24/32)
• 15 Ring Dips (or Push-ups)
• 10 Power Clean (55/80)

15 min time cap

A. E2M for 10 (5 sets)

• 3 Deadlift + 2 Front Squats + 1 Shoulder to Overhead

Increasing across sets

 

B. For time:

• 40 front squats (30/42.5)
• 30 lateral burpees over bar
• 40 toes to bar
• 30 Chest to bar pull-ups
• 40 back squats
• 30 lateral burpees over bar

20 min cap

A. Gymnastics day

Option 1 (pull ups/CTB/toes to bar):

4-5 rounds not for time:

• 5 strict toes to bar
• 6-10 butterfly pull ups (advanced do chest to bar, scaling is kipping pull ups or butterfly pull ups, add a band if needed)

Option 2 (handstand push ups/muscle ups):

4-5 rounds not for time:

• 3-5 kipping HSPU (ad an abmat if needed or sub heavy DB push press)
• 3-5 strict HSPU (add an abmat or sub pike HSPU)
• 1-5 muscle ups bar or ring, whichever needs the most work (jumping bar muscle ups for those without muscle ups)

 

B. 4 sets of:

5 mins on 3 mins off

21-15-9

• Wall balls
• Toes to bar
• Then, max alternating pistols in remaining time.

A. Thruster

• 5-4-3-2-1

Increase weight across

E2M.

 

B. 15-12-9

• Power clean (42.5/60)
• Push jerk (42.5/60)
• Machine cals row or ski

(if using the bike, cals is 12-9-6)

12 min cap

7.30am BEACH WOD ONLY

Leighton Beach

Followed by coffee/breakfast at Orange Box

Partner WOD

4 rounds of:

Partner 1 – Runs 400m

Partner 2 – Rows or skis for max cals until partner returns

Then switch (repeat x 4 runs each)

(16 min cap – which equals 2 min runs….)

 

4 min rest

Then starting at the 20:00

 

4 rounds going every 1:30:

100m row or ski

• Rest until 1:30

100m run

• Rest until 3:00 etc….

12 min total

(Finish at 32:00)

A. E2M for 10 (5 sets)

• 3 x Power Snatch

Touch and go.

No reset

 

B. 5RFT

• 8 power snatch (42.5/60)
• 4 muscle ups

12 min cap