EMOM - 6

Mins 1-3: 3 Snatches - 70/45kg

Mins 4-6: 5 Clean and Jerks - 70/45kg

WOD

"Team of 2" RELAY

10/9/8/7/56/5/4/3/2/1 - Squat Cleans - 60/40kg

100m Run

GYMNASTIC STRENGTH

Strict Handstand Push ups

15 - :60 sec rest

12 - :45 sec rest

9 - :30 sec rest

6 - :15 sec rest

3

WOD

4 rounds for time of:

40 Sit ups

3 Rope Climbs

200m Run

EMOM - 10

1-5 mins: 4 Snatches - 60/40kg

6-10mins: 6 Clean and Jerks - 60/40kg

WOD

6 rounds NOT FOR TIME following the bellow repetition sequence:

3 Bench Press' @ 77%

2 Deadlifts @ >75%

1 Bench Press @ 85%

2 Deadlifts @ >75%

3 Bench Press' @ 77%

2 Deadlifts @ >75%

1 Bench Press @ 87%

2 Deadlifts @ >75%

3 Bench Press' @ 77%

2 Deadlifts @ >75%

1 Bench Press @ 90% 

2 Deadlifts @ >75%

STRENGTH

Front Squat - 4/4/4/4 @ 75%

WOD

60/48/36/24/12 - Double Unders

60/48/36/24/12 - Air Squats

30/24/18/12/6 - Push ups

15/12/9/6/3 - Toes to Bar

For time.

WOD

600m Run

2 rounds of "DT"

600m Run

2 rounds of "DT"

600m Run

2 rounds of "DT"

600m Run

For time.

*"DT" = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead - 70/47.5kg

STRENGTH

Split Jerk

2/2/2/2 >75%+

WOD

21/15/9 of:

Calories

Dumbbell Snatches - 22.5/15kg

3 minutes rest, then

21/15/9 of:

Box Jump Overs - 24/20"

Pull ups

WOD

Run 5km

GYMNASTIC STRENGTH

5-8 Strict handstand Push ups

E.M.O.M for 10 minutes.

WOD

10 rounds for time of:

1 Rope Climb

14 Walking Lunge Steps
 

WOD

A.M.R.A.P in 5 minutes of:

600m Run (Buy in)

12 Wall Ball Shots - 20/14lb

12 Deadlifts - 70/50kg

5 minute rest

A.M.R.A.P in 5 minutes of:

400m Run (Buy in)

9 Wall Ball Shots - 20/14lb

9 Deadlifts - 90/60kg

5 minute rest

A.M.R.A.P in 5 minutes of:

200m Run (Buy in)

6 Wall Ball Shots - 20/14lb

6 Deadlifts - 100/70kg

STRENGTH

Bench Press

3@ 75%

1@80%

3@75%

1@83%

3@75%

1@87%

WOD

25 Toes to Bar

50 Overhead Squats - 35/25kg

100 Double Unders

50 Hang Power Snatches - 35/25kg

25 Strict Pull ups

For time.

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