WOD

For work, not for time: 5 rounds: 20 Weighted Box Steps – 10 each leg, choose DB weight 20 Weighted Sit Ups – use 5 or 10kg plate – hold plate either side – touch floor in front of toes and touch plate to ground behind head – super slow 10 Strict Hand Release Pushups…

“Filthy Fifty” 50 box-jumps 24″/20″ 50 jumping pull ups *measure bar to wrist height 50 kettlebell swings 16/12 50 step walking lunge (25 each leg) 50 knees to elbows 50 push-press 20/15 50 sit-ups 50 wall-ball 10/6 50 burpees 50 double-unders * may be done out of order * may not be broken into sets

30 minutes – 20 rounds each 90 seconds: Complex: 1 Squat Clean 2 Hang Squat Clean 3 Front Squats * Take from the floor * 10 minutes to warm up to working weight * Not a PB each set * If you can’t/shouldn’t squat – do 1 Power Clean, 2 Hang Cleans, 3 Push Press.…

8am normal session 3pm join in 4pm normal session 400m Overhead Walk Lunge * Choose own weight – men rx 25kg, women rx 20kg * 31 lengths of the rig * 45 minute time cap * If you can stick to 90 seconds per lap you will make it * If you have dodgy shoulders…

21-18-15-12-9-6-3 Weighted Box Steps Squat-Clean-Thrusters 40/30 NOTE: Box Step reps are each leg ie 21 on left and 21 on right. * 2 x 15kg dumbbells for men * 2 x 10kg dumbbells for women * Do not drop the bars in the Sq-Cl-Thrusters * Don’t be sad – I’ll bring back the dice next…

10 minutes – 1 set every 2 minutes 5 sets: 1 Strict Press 2 Push Press 3 Push Jerk * Choose own weight – use same weight for all sets 15 minute AMRAP 30 Double Unders 10 Burpee Bar Pullups

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

15:00 minutes – every 90 seconds: 5 x 5 Front Squat – warm up sets 5 x 5 Front Squat – working sets * choose own weight for working sets * No shoes – no knee sleeves – no belts Dessert: “RAHOI” 12 minute AMRAP 12 Box Jumps 24″/20″ 6 Thrusters 40/30 6 Burpees over…

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…

“Bradshaw” 10 Rounds: 3 Handstand Pushups 6 Deadlift 100/70 12 Pullups 24 Double Unders