WOD

NOTE: 2PM SESSION STARTS TODAY. 45 MINUTES. 30 minutes every 90 seconds: 10 x 5/4/3 Back Squat 10 x 5/4/3 Dips/Muscleups * We are in week 8 of 12. * Still have 5 weeks to go including this one. * Be patient – 1kg increments are good. * The goal is to keep getting lots…

Instead of a 7AM WOD at the box, we will be running with Amanda Allen as she starts the first leg of her 1000km run to raise awareness and funds for Mental Illness. REGISTER HERE. 4PM – NORMAL WOD 5PM – JOIN IN 5 Rounds: Run 400m 50 Double Unders 20 Burpees

7AM – NORMAL SESSION 4Pm – NORMAL SESSION “THE DON” 66 Deadlift 50/35 66 Box Jumps 24″/20″ 66 Kettlebell Swings 32/24 66 Knees to Elbows 66 Situps 66 Pullups 66 Thrusters 30/20 66 Wall Ball 9/6 66 Burpees 66 Double Unders

6AM – JOIN IN SESSION 7AM – NORMAL SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION “BULGER” 10 Rounds: 150m Run 7 Chest-To-Bar Pullups 7 Front Squat 60/40 7 Handstand Pushups

20 minute time frame * If you go light complete as an AMRAP: 5 Hang Power Clean 5 Front Squat 5 Push Press * If you go heavy, treat it as an EMOM: 1 Hang Squat Clean 1 Front Squat 1 Push Press RUNNERS: Run 1.6km 3 Rounds of 5/5/5 at 35/25 Run 1.6km 3…

50-40-30-20-10 Kettlebell Swings Burpees Double Unders

20 minutes to practice Split Jerk * Take from the racks Then… 10-9-8-7-6-5-4-3-2-1 Squat Clean 60/40 1-2-3-4-5-6-7-8-9-10 Push Jerk 60/40 * Only use RX if you have a 1RM Clean and Jerk over 90/60 * Otherwise use approximately 70% of 1RM RUNNERS: 5-4-3-2-1 Squat Clean 1-2-3-4-5 Push Jerk Run 400m after each set.

“Really Phat Chipper Fight Gone Bad” *Working in pairs 200 Wall Ball 200 SDHP 200 Box Jumps 200 Push Press 200 Calories on Rower

30 minute Every 90 seconds: 10 x ? Back Squat * We are in week 7 – you should know where you are at. If not, I’ll tell you:-) 10 x ? Dips * Plenty of time to get all reps done, not needed to be unbroken. * Add weight if you can do 5…

6AM – JOIN IN SESSION 7AM – NORMAL SESSION 4PM – NORMAL SESSION 5PM – JOIN IN SESSION “EVENT 3” 104 Wall Ball 52 Pullups * 12 minute cap Rest 3 minutes “EVENT 4” 4 rounds: 28 Pistols (14 each leg) or (28 Squats) 15 Power Cleans 50/35 * 15 minute cap