WOD

20 minute AMRAP 2 Wall Walks 15m Walk Lunge 10 One-Arm Dumbbell Snatch – 5 each arm as heavy as possible 15m Walk Lunge

Week 8 of 12: 30 minute EMOM 3 Deadlift 3 Handstand Pushups 3 Strict Pullups Cardio Option: 30 minute AMRAP 10 Deadlift 3 Handstand Pushups 3 Pullups or 5 Ring Rows Run 400m

8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 25 minute AMRAP (in pairs): 100 Deadball Ground-To-Shoulder – ball must touch shoulder and ear then drop back on floor in FRONT of you. * Alternate as required 800m Farmer Carry – take 2 dumbbells as heavy as possible, swap as…

“PIRATES BOOTY” 21 minute EMOM 7 rounds: 1st minute – Calorie Row 12/15 2nd minute – 15 Box Jumps 24″/20″ 3rd minute – 15 Medicine Ball Cleans 9/6

PLEASE NOTE: THE 5PM AND 6PM SESSIONS TONIGHT WILL BE RUNNING A ‘BRING A FRIEND’ SESSION. * BOTH WODS ARE AVAILABLE. * IF YOU BRING A FRIEND, YOU WILL BE DOING A PAIRS WOD WITH YOUR FRIEND. * THE BEGINNER WOD WILL HAVE BASIC MOVEMENTS AND AN EASY FORMAT (NOT THE NORMAL WOD). 15 minutes:…

“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 60/40 Scale 1: 3 rounds for time of: 40 Squats 20 Pullups 10 Hang Power Cleans 40/30 Scale 2: 3 rounds for time of: 30 Squats 20 Ring Rows 10 Hang Power Cleans 30/20

10 minutes – every 2 minutes: 5 x 5 Front Squat * These should be getting heavy by now * If you want to go heavier, change to 5 x 4 reps Dessert: 21-18-15-12-9-6-3 Ring Dips Toes to bar * 30 minute cutoff

5 rounds for time: 20 Thrusters 40/30 20 Pushups Hand release 20 Wall Ball 10/6 20 Burpees

NB There is no 2pm today. Week 7 of 12: 30 minute EMOM 3 Deadlift 3 Handstand Pushups 3 Strict Pullups * Weight or scale the HSPU and Pullups as needed

8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 5 rounds: Thrusters Sumo Deadlift High Pull Pendlay Rows Push Press Power Cleans Rest * 1 minute on each station. * Go as heavy or as light as you want. * Use the same bar for entire WOD.