WOD

45 minute AMRAP 20 Wall Ball 20 Pushups Hand Release 20 KB Swings * TWICE you will be asked to stop what you are doing and ROW 1000M. * If you are on the Running Train – you can RUN 1000M instead – twice.

10 heavy sets: 1 Push Press 1 Push Jerk 1 Split Jerk 1 Lunge Back Left Leg 1 Lunge Back Right Leg 1 Front Squat * 15 sets in total. * First 5 sets are warmup/build. * Don’t have to be same weight across, but within 5kg. RUNNERS HOMEWORK: 15 minutes easy pace 5 minutes…

15 minutes Hang Power Snatch practice 5 minutes rest. 20 minute AMRAP 5 American KB Swings 10 Sumo High Pulls 15 Russian KB Swings 20 Sit-ups * Use same KB for all movements

Short Tabata 20 seconds on, 10 seconds off Long Tabata 40 seconds on, 20 seconds off 8 minutes SHORT: Deadlift 100/70 Burpees Rest 4 minutes 12 minutes LONG Strict Press Pistols Rest 4 minutes 8 minutes SHORT Ring Rows Pull-ups Rest 4

20 minute EMOM alternating: 10 x 5 Back Squat * Use same weight as last week * If jumping to 5 reps each set is too much, alternate 4/5 reps * If you did 3/4 last week, do 10 x 4 this week. 10 x 5 Ring Dips * Use up until 2 minutes to…

4PM – NORMAL SESSION 5PM – RUSSELL IS TRAINING. PLEASE BE WELCOME TO JOIN IN. 25 minute AMRAP in PAIRS: 200m run with sandbag vs 6 Handstand Push Ups or 2 Wall Walks 6 Box Jumps 6 Dumbbell Burpee Deadlift

7AM – NORMAL SESSION 8AM – Katie is training. Please join in if experienced. 4PM – NORMAL SESSION 5PM – Kath is training. Please join in if experienced. THERE WILL BE A SPECIAL 4PM/5PM SESSION TOMORROW (SUNDAY). “BEAR COMPLEX” 5 sets: 7 rounds: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat…

4 x 500m row. Runner’s options: 4 x 1.6km run.

15 minutes Overhead Squat Practice * Take from the rack * Behind the neck split jerk to receive the bar Rest 5 minutes Then… 20 minute AMRAP 10 Front Squat Run 200m 5 Thrusters Run 200m * Men RX 60kg * Women RX 40kg * Fill rack with bars first * Then use floor if…

Squat Clean and Split Jerk 10 x heavy singles Runners Option: 3 rounds: Run 1.6km 10 Squat Clean & Jerk 50/35