WOD

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Monday 1st April 2019

Toes to Bar work Tabata Mash Up TTB Wall Ball Shots 20/14lb Push Ups #1 Extra Gains 4 x 400m Run Rest 3 min between

Saturday 30th March 2019

Team WOD: “Celebrate The Open 2019” For Time: 19 Cal Row 19 Wall Balls 20/14lb 25 Toes to Bar 50 Double Unders 15 Squat Cleans 60/37.5kg 60m DB OH Lunge 22.5/15kg 50 Box Step Ups 22.5/15kg 50 Strict HSPU 10 Power Snatch 42.5/30kg 12 Bar Facing Burpees 10 Bar Muscle Ups 33 Thrusters 42.5/30kg 33 Chest to Bar Pull Ups Handstand Walk Tag in and out where you need to, share reps however you like.

Friday 29th March 2019

OHS (taken from the floor) Warm up to a heavy double AMRAP in 10 min: 400m run 10 OHS 42.5/30kg 1 Rope Climb

Thursday 28th March 2019

Pull up work Hollow/superman Kipping swing EMOM x 3 rounds: Min 1: 5 Pull Ups Min 2: 10 DB Hang Clean & Jerk (5 per side) Min 3: 10 Wall Balls 20/14lb Min 4: 100m Row

Monday 25th March 2019

Open WOD 19.5 For Time: 33-27-21-15-9 Thrusters 43/29kg Chest to Bar Pull Ups (Time Cap 20 min) Alternate WOD: AMRAP in 20 min: 5 Push Ups 10 Sit Ups 15 Box Jumps 24/20"

Friday 22nd March 2019

EMOM x 4: Min 1: Run 100m Min 2: 10 V Ups Min 3: 10 Ball Slams 15/12kg Min 4: 5 Deadlifts 100/70kg

Thursday 21st March 2019

AMRAP in 7 min: 7 Thrusters 42.5/30kg or DB 22.5/15kg ** 21 Double Unders Then within the next 8 min and with the clock still running: 1RM Clean and Jerk No further attempts after the 15 min expires ** If you have sore legs from the squats on Tuesday, we'll reduce the weight in the thruster today, but moving the legs will help :)

Wednesday 20th March 2019

For Time: 250m Row 25 Alternating DB Snatch 22.5/15kg 5 Muscle Up 25 Box Jumps 24/20” 10 Ring Dips 25 Push Press 20/15kg 15 Toes to Bar 25 MB Russian Twists 20/14lb 20 CTB Pull Ups 25 Alternating Lunge 25 Wall Ball Shots 20/14lb

Tuesday 19th March 2019

Every 2 min x 10 rounds: 6 back squat 3 front squat All completed at 50% of your 1RM Front Squat (Upscale to 60%* speak to a coach about this)

Monday 18th March 2019

Open WOD 19.4 3x: 10 Snatch 12 Bar Facing Burpees Rest 3 min 3x: 10 Bar Muscle Up 12 Bar Facing Burpees 12 min time cap Alternate WOD: AMRAP Calories in 12 min 2 rounds: 800m Run (or row if raining) 400m Farmer's Carry 24/16kg then Assault Bike Calories in time remaining

Saturday 16th March 2019

Open WOD 19.4 3x: 10 Snatch 12 Bar Facing Burpees Rest 3 min 3x: 10 Bar Muscle Up 12 Bar Facing Burpees 12 min time cap

Wednesday 13th March 2019

Every 5 minutes x 5 rounds 3 Power Snatch 60/42.5kg 6 CTB Pull Ups 9 Deadlifts 60/42.5kg 12 Bar Facing Burpees

Tuesday 12th March 2019

Power Clean Complex High Hang Power Clean + Hang Power Clean + Power Clean 1-1-1-1-1 EMOM for 7 min 1 x Power Clean

Monday 11th March 2019

Open WOD 19.3 For time: 200-ft. dumbbell overhead lunge 22.5/15kg 50 dumbbell box step-ups 24/20" (22.5/15kg) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Alternate WOD for people who have already completed 19.3 Prowler push Max laps in 30 sec at body weight x 5 (empty prowler is 45kg) Rest as needed Assault Bike Sprint x 6 20 sec work 2:40 rest (During the 2:40 rest at some stage complete a 30 sec hollow hold) Score is total calories

Saturday 9th March 2019

Open WOD 19.3 For time: 200-ft. dumbbell overhead lunge 22.5/15kg 50 dumbbell box step-ups 24/20" (22.5/15kg) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes

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