WOD

All sets are 12 minutes working in pairs: * One person completes a full round while the other person rests. * 2 minutes rest between rounds. A) Row 300m 10 Thrusters B) 15 Wall Ball 8 Burpees C) Run 200m

7:30 minutes – every 90 seconds: 5 x 5 Front Squat * choose own weight – may stay the same as last week or go up a little. Dessert: “RAHOI” 12 minute AMRAP 12 Box Jumps 24″/20″ 6 Thrusters 40/30 6 Burpees over the bar

6 Rounds * Rest 1 minute between rounds. Rounds 1 and 4: 5 minute AMRAP: 5 Power Clean 70/50 5 Push Jerk 70/50 Rounds 2 and 5: 5 minute AMRAP: 5 Dumbbell Burpee Deadlift 25/20 5 Dumbell Snatch each arm 25/20 Rounds 3 and 6: 5 minute AMRAP: 5 Sumo Deadlift Highpull 32/24 5 Kettlebell…

20 minute EMOM: 10 x 3 Deadlift – increase weight – choose own increment. 10 x 3 Handstand Pushups – increase level of difficulty. 15 minutes Dessert: 1-2-3-etc 1 Chest To Bar 1 Dip 1 Pushup CARDIO: 35 minute AMRAP 10 Calories on Rower 10 Burpees 10 Dumbbell Snatch Run 200m

9AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION From the Masters Games 2015: “LONG CHIPPER” Run 1km 25 Deadball Ground To Shoulder 35/50 25 Box Jump Overs 24″/20″ 25 Chest To Bar Pullups 50 Wall Ball 9/6 25 Chest To Bar Pullups 25 Box Jump Overs 24″/20″ 25 Deadball…

6:15AM JOIN IN SESSION 7:00AM NORMAL SESSION 3:00PM JOIN IN SESSION 4:00PM NORMAL SESSION “HELEN” 3 Rounds Run 400m 21 Kettlebell Swings 24/16 12 Pull-ups

10-9-8-7-6-5-4-3-2-1 Front Squat Strict Press * 35/25 * Upscale 50/35 Rest 2 minutes 10-9-8-7-6-5-4-3-2-1 Pendlay Row Push Press * 40/30 * Upscale 55/40 Rest 2 minutes 10-9-8-7-6-5-4-3-2-1 Power Clean Push Jerk * 50/35 * Upscale 60/45

For time: 100 Burpees 90 Kettlebell Swings 80 Box Jumps 70 Walk Lunge Steps (35 each leg) 60 Wall Ball 50 Sumo High Pull (use kettle bell) 40 Dumbbell Snatch (20 each arm) 30 Pullups 20 Dips 10 Handstand Pushups * No warm up – rolling start.

7:30 minutes – Every 90 seconds Front Squat 5 x 5 * Hold same weight across all sets * Use 60% of weight used in last back squat set 30 minutes – Every 3 minutes 10 rounds: 40 Double Unders 30 Wall Ball 20 Situps * Start each round on 0:00, 3:00, 6:00 etc. *…

IN ADDITION TO NORMAL SESSIONS, THERE WILL BE A 7PM JOIN IN SESSION TONIGHT. “PHAT FIGHT GONE BAD BAR” 5 rounds: 1 minute Thrusters 1 minute Sumo High Pulls 1 minute Burpee over the Bar 1 minute Push Press 1 minute Power Clean 1 minute Rest 35/25 * May be done in pairs working 30…