WOD

7 Rounds for time: 40 Double Unders 30 Situps 20 Russian Kettlebell Swings (eye-height) 10 Hand Release Pushups * Everyone needs their own abmat and kettle bell * Choose a heavier kettlebell * Upscale

25 minute AMRAP in pairs: 30 Deadlift 100/70 30 Pull-ups 30 Wall Ball 30 Burpees over the bar * All sets are alternating 5 reps ie 15 reps each * Deadlift weight should be approximately 60% of 1RM

20 minutes to find 1RM Turkish Getup Left and Right Arm Then… 400m Walk Lunge 31 lengths of the rig from end to end. * 15 minute cutoff

5 heavy sets of: 2 Push Press 2 Push Jerk 2 Split Jerk 5 Front Squat * 11 reps unbroken each set * Hold same weight across each set Dessert: 15 minute AMRAP 200m Run or Row 10 Handstand Pushups 40 Double Unders RUNNERS HOMEWORK: 40 minutes continuous.

30 minutes – Alternating sets every 90 seconds Back Squat 10 x ? * Work on your next progression Dips 10 x ? * Work on your next progression * This is week 6 of this squat phase. * There will be 12 weeks in total.

7AM – NORMAL SESSION. 4PM – NORMAL SESSION. 5PM – JOIN IN SESSION. “DESFORGES” 10 Rounds in pairs: 12 Deadlift 100/70 (6 each) 20 Pull-ups (10 each) 12 Clean and Jerk 60/40 (6 each) 20 Knees To Elbows (10 each) * This WOD is normally done solo for 5 rounds. * You will need two…

“BARBARA” 5 Rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Squats * Rest 3 minutes between each round RUNNERS: 5 Rounds for time: 10 Pullups 10 Pushups 20 Situps 20 Squats Run 1km * Rest 3 minutes between each round Flight Of The Conchords – Brabra

Warm up: 8 minutes “Cindy” 10 minutes set up 20 minute EMOM 1 Deadlift 1 Hang Clean 1 Thruster 12 minutes “Cindy”

“MAY THE FORTH BE WITH YOU” 24 minute AMRAP 50 Medicine Ball Cleans 50 Double Unders 50 Situps * Every 2 minutes complete 5 burpees * Everyone needs their own station with ball and abmat

30 EMOM (90 SECONDS) * Instead of a back squat or dip set each minute, it will be every 90 seconds * Ie back squat on 0:00, dips on 1:30, back squat on 3:00 etc. ODD: BACK SQUAT 10 x ? * Keep working on building through sets of 3 then 4 then 5 then…