WOD

15 minutes Overhead Squat practice * Receive with behind the neck split jerk Then… “FGB ‘nastics” 4 rounds: 1 minute handstand pushups or wall walks 1 minute situps 1 minute air squats or pistols 1 minute pushups 1 minute rest

10 rounds Long Tabata * 40 seconds on, 20 seconds off DB Burpee Deadlift 2 minutes rest 10 rounds Long Tabata * 40 seconds on, 20 seconds off Double Unders 2 minutes rest 10 rounds Long Tabata * 40 seconds on, 20 seconds off Wall Ball

“DT” as an EMOM 30 rounds – every 90 seconds 3 Deadlift 2 Hang Power Cleans 1 Push Jerk

“VICTORIA” 5 Rounds: 10 Thrusters 40/30 14 Box Jumps 24″/20″ 12 Sumo Deadlift High Pulls 40/30 12 Burpees 27 Kettlebell Swings 24/16 If you want to upscale this i.e. go heavy: 10 Rounds: 5 Thrusters 60/40 7 Box Jumps 30″/24″ 6 Sumo Deadlift High Pulls 60/40 6 Burpees over the bar 14 Kettlebell Swings 32/24

40 minutes – Every 2 Minutes: Back Squat 10 x 3/4/5 Ring Dips/Muscleups 10 x 3/4/5 This is week 12 of 12.

4PM – JOIN IN SESSION For time: 1 round: 100 Double Unders 50 Squats 25 Push Press 40/30 Then… 2 rounds: 60 Double-Unders 30 Squats 15 Push Press 40/30 Then… 3 rounds: 40 Double Unders 20 Squats 10 Push Press 40/30

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION “JACKIE-JACKIE-JACKIE” Row 1000m 50 Thrusters (20/15) 30 Pullups Run 800m 40 Wall Ball (10/6) 20 Pullups Run 400m 30 Thrusters (2 DB: 20/15) 10 Pullups * Stagger start on the rowers – it should only take 4…

10 minute AMRAP in pairs: Row 300m v KB Russian Swings 32/24 Rest 2 minutes 10 minute AMRAP in pairs: 20 Wall Ball v Double Unders Rest 2 minutes 10 minute AMRAP in pairs: 20 Box Jumps v HR Pushups

20 minute AMRAP 5 Chest-to-Bar Pullups 10 Ring Dips 15 Overhead Squats 40/30

Next FRIDAY 24 JUNE at 11AM, Kath is making a group booking. Put your name on the board at the box.