WOD

NB: THERE IS NO 2PM TODAY 🙁 20 minute EMOM 10 x 3 Deadlift – use 60% of 3RM from last Monday 10 x 3 Handstand Push-ups (or 1 or 2) Then… 15 minute AMRAP (+1) 1 Chest to Bar Pull-up 1 Dip 1 Push-up Cardio Option: 40 minut AMRAP (+1) 1 Chest to Bar…

3PM – JOIN IN SESSION 60 minute AMRAP 17 Power Cleans 60/40 75 Air Squats Strip your bar Run 200m – with one of your plates Run 200m – with the other plate Run 200m – with the bar Reload your bar and repeat

REMEMBER TO VOTE TODAY. 7AM – NORMAL SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION “MR JOSHUA” 5 Rounds: Run 400m 30 GHD or 60 Abmat Situps 15 Deadlift 120/80* * Only use RX weights if you have a 1RM Deadlift of 180/120 * As a guide, use 60% of 1RM. * Bars…

NB: THERE IS A 2PM JOIN IN SESSION TODAY. 6 rounds: 15 Squat Clean and Jerk Rest 2 minutes * Increase weight each set – choose own starting weight and increments. * For example, 15-25-35-40-45-50. Or: 40-50-60-65-70-75. * DO NOT DUMP BAR from OVERHEAD. * Return bar to front rack position before dumping on floor.

0:00 to 6:00 In pairs – alternating 5 burpees each 6:00 to 12:00 In pairs – alternating 5 wall ball each 12:00 to 18:00 In pairs – alternating 5 Pullups each * You should be warm now. 2 minutes to set up: WOD: 30 minute AMRAP 1-2-3-4-5-6-7-8-9-10-11 etc Walk Lunge Steps each leg with 2…

For time as part of the Winter Warmer Series: 100 Wall Ball 100 HR Pushups 100 Box Jumps 100 KB Swings

5 rounds: 50 Double Unders 15 DB Squat Cleans 20/15 15 Burpees 50 Double Unders Rest 2 minutes

* Less than 6 months to Christmas – just saying’ * REDO WEEK 1 of BACK SQUAT AND DIPS (If you need to search back – Monday 4 April was week 1) 20 MIN EMOM 10 x 3 BACK SQUAT 10 x 3 DIPS Then… Put the bars on the floor – you have 20…

4PM – JOIN IN SESSION HAPPY 2ND BIRTHDAY CHASE! 6 rounds: 14 Squat Clean Thrusters 35/25 26 Box Jumps 24″/20″ 2 Muscle Ups

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 24 minute AMRAP: 0 – 8: 5 Pullups 20 Double Unders 8 – 16: 5 Pullups 20 Front Squat (taken from floor – 40/30 – DO NOT DROP ANY BARS) 16 – 24 5 Pullups 20 Medicine…