WOD

30 minutes Squats – using the same weight bar: 7 sets alternating every 2 minutes: 0:00, 4:00 etc: Back Squat – aim for 15 reps 2:00, 6:00 etc: Front Squat – aim for 5+ reps Dessert: *Put bar on the ground with plates on: 7 minute AMRAP 1 Pushup + Jump over bar 2 Pushups…

6am join in 7am normal session 4pm normal session 5pm join in 10-9-8-7-6-5-4-3-2-1 Strict Pullups Squat Snatch * Choose own weight * May start light and get heavier

6am Join in 7am Normal session 3pm Join in 4pm Normal session “Donny” 21-15-9-9-15-21 Deadlift 100/70 Burpees

20 steps walk lunge (10 each leg) * After each lunge, perform 5 squats. 20 steps walk lunge (10 each leg) * After each lunge, perform 4 squats. 20 steps walk lunge (10 each leg) * After each lunge, perform 3 squats. 20 steps walk lunge (10 each leg) * After each lunge, perform 2…

“Kelly” 5 rounds: Run 400m 30 Box Jumps 24″/20″ 30 Wall Ball 10/6

“HEAVY ELIZABETH” 15 rounds: 3 Power Cleans 3 Dips * Not for time * Use as heavy as possible each set * Weight may change between each set * Dips don’t have to be unbroken – 3 singles is fine as long as they are as difficult as possible

These are tests: 5 minutes max reps HSPU 5 minutes max reps Double Unders 5 minutes max reps Wall Ball 5 minutes max reps Hand Release Pushups * Rest 5 minutes in between each test

8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 25 minute AMRAP in pairs: 200m Run vs 2 Wall Walks 4 Box Jumps 6 Burpees

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION “Heavyweight Murphy” 800m Farmer Carry 25/15 20 Rounds: 3 Strict Pullups *Add weight if required 7 Plate Pushups *20kg plate each hand to deficit 10 Goblet Squats *24/16 kettlebell 800m Farmer Carry 25/15

100 Calories on Rower 90 Situps 80 Pushups 70 Kettlebell Swings 60 Wall Ball 50 Box Jumps 40 Overhead Walk Lunge Steps each leg 15/10 30 Sumo High Pull 20 Burpees 10 Dips