WOD

3 Sets for distance of:
5x 1:30 Run

:15 sec rest
Rest 1:00 between sets

WOD

"JT"

21/15/9 of:

Handstand Push ups

Ring Dips

Push ups

GYMNASTIC CONDITIONING

30 Toes to bar

for time.

WENDLER

Bench Press

WOD

15 Clean and Jerks - 40/30kg

60m Run

12 Clean and Jerks - 60/40kg

60m Run

9 Clean and Jerks - 70/45kg

60m Run

6 Clean and Jerks - 80/55kg

60m Run

3 Clean and Jerks - 90/65kg 

GYMNASTIC CONDITIONING

1-5 Muscle ups

E.M.O.M for 10 minutes

WOD

"Helen"

3 rounds for time of:

400m Run

21 Kettle Bell Swings - 24/16kg

12 Pull ups

ANZAC DAY WOD

BUY IN: 1000m Row

Then,

25 Air Squats

4 Muscle ups

25 Sit ups

4 Thrusters - 70/45kg

25 Box Jumps - 24/20"

4 Rope Climbs

25 Push ups

4 Snatches - 70/45kg

25 Burpees

4 Snatches - 70/45kg

25 Push ups

4 Rope Climbs

25 Box Jumps - 24/20"

4 Thrusters - 70/45kg

25 Sit ups

4 Muscle ups

25 Air Squats

CASH OUT: 1000m Run

*Teams of 4.

*All movements with 25 repetitions are completed syncronised.

*All 4 reps of the 4 repetition movements must be completed by...

WOD

"CrossFit Total"

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

WENDLER

Shoulder Press

WOD

2 rounds for split times of:

500m Row

400m Run

3 minute rest

1km Assault bike

400m Run

3 minute rest

WENDLER

Back Squats

WOD

5 rounds for time of:

4 Clean and Jerks - 80/55kg

8 Chest to Bar Pull ups

12 Handstand Push ups

SQUAT SNATCH

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80% * 2

WOD

20 Ring Dips

40 Front Squats - 40/30kg

60 Double Unders

40 Burpees

20 Power Snatches - 40/30kg

For time