WOD

For time: 150 Wall Ball 6/4 150 Double Unders Run 600m 100 Wall Ball 8/5 100 Double Unders Run 400m 50 Wall Ball 10/6 50 Double Unders Run 200m

Run 5km. Or as far as you can in 30 minutes. * Can mix up metres running and metres rowing.

20 minutes Light Snatch Complex Practice: 1 Snatch Pull 1 Power Snatch 1 Overhead Squat 1 Hang Power Snatch 1 Overhead Squat 1 Full Squat Snatch Then… 20 minutes Heavy Squat Snatch Practice.

Long tabata = 40 seconds ON and 20 seconds OFF Short tabata = 20 seconds ON and 10 seconds OFF 8 Minutes SHORT Tabata Hang Power Cleans 50/35 Burpees * 8 rounds of each 2 minutes Rest 12 minutes LONG Tabata Double Unders Toes To Bar * 6 rounds of each 2 minutes Rest 8…

Week 12 of 12. 30 minute EMOM 1 Deadlift 3 Handstand Pushups 3 Strict Pullups * If you are going all-out on the deadlift, drop the pullup sets. Cardio Option: 30 minute EMOM 10 Burpees 20 Kettlebell Swings 16/12 40 Double Unders

8AM – JOIN-IN SESSION 3PM – JOIN-IN SESSION 4PM – NORMAL SESSION “MURPHY” Run 1.6km 100 Pullups 200 Pushups 300 Squats Run 1.6km * If preferred can do 20 rounds of 5/10/15. * Scale the run or scale the middle or both. * Row instead of run. * At the 8AM, Kath will be running…

7AM – NORMAL SESSION 4PM – NORMAL SESSION 6 Rounds: 12 Power Clean 60/40 9 Push Jerks 6 Burpee Box Jump Overs Rest 90 seconds

21-18-15-12-9-6-3 Squat Cleans 65/45 Push-ups on plates Or you can do this as 28 rounds of 3/3. Enjoy:)

40 minutes: Strict Dips Strict Pullups Ring Rows Handstand Pushups * Choose own rep scheme. * Not a rush job.

Strength Option: Squat Snatch 10-9-8-7-6-5-4-3-2-1 * Start empty bar * Rest as required between reps and sets * Add weight each set * Even at the slowest you can go, that’s only 1 rep per minute * Don’t go too heavy too soon * No touch’n’go reps Cardio Option: 10 Rounds: Run 200m 10 Dumbbell…