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Saturday 29th August 2020

‘Barbara’ 5 rounds, each for time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 3 minutes between rounds

Friday 28th August 2020

Handstand work AMRAP in 15 min 15 Single Arm Dumbbell Thrusters 22.5/15kg 50 Double Unders 15m Single DB Front Rack Lunge 22.5/15kg 50 Double Unders 15m Handstand Walk or 5 Wall Climbs

Thursday 27th August 2020

Toes to bar work - skill work (progressions or strength piece) AMRAP in 8 min Run 100m 10 KB swings 24/16kg Run 100m 10 Toes to Bar

Wednesday 26th August 2020

EMOM x 7 Hang Power Snatch + Power Snatch (touch ‘n’ go) For Time: 20 Power Snatch 42.5/30kg 20 Lateral Barbell Burpees 20 Ball Slams 15/12kg 20 Lateral Barbell Burpees 20 Squat Snatches 42.5/30kg

Monday 24th August 2020

5 x 3 min 10 Front Squats 70/47.5kg 10 Box Jumps 30/24” Max Row Cals in time remaining Rest approx 3 min or as needed per heat

Saturday 22nd August 2020

In Teams of 4, Accumulate AMReps, but every 2 min shuttle run 100 Kettlebell Swings 32/24kg 80 Jumping Lunges 60 Ball Slams 15/12kg 40 Double Unders each 20 Muscle Ups Can only complete a maximum of 5 reps on each movement (other than DU, before you tag out)

Friday 21st August 2020

Event 1 & 2 AllStar Showdown In a 12 minute window: 1-2-3-4-5-6-7-8-9-10 OHS 50/35kg Bar Facing Burpee 1RM Snatch in time remaining

Thursday 20th August 2020

5 Sprint Sets, each round for time: Row 15/10 Cal or Ride 7/5 Cal 10 Alt DB Snatch 22.5/15kg 10 V Ups 1 Rope Climb Rest between rounds

Wednesday 19th August 2020

On the minute x 5 min 5 Touch ‘n’ Go Power Clean and Jerks AMRAP in 12 min: 10 Handstand Push Ups 10 Pull Ups 10 Hang Power Cleans 50/35kg

Saturday 15th August 2020

Partner WOD Accumulate as many reps as possible in 4 min x 4, rest 1 min between 4 x 4 min AMREPS, each AMREP, drop reps by 5, share the reps with a partner (tag in and out whenever you like) 30 SA DB Snatch 22.5/15kg 30 Kettlebell Swings 24/16kg 30 SA DB Hang Clean and Jerks 22.5/15kg 30 Ball Slams 15/12kg 30 SA DB Overhead Squats 22.5/15kg

Thursday 13th August 2020

Set a clock for 12 min: 1 min Squat Cleans 60/42.5kg 1 min Push Jerks 60/42.5kg 2 min Squat Cleans 60/42.5kg 2 min Push Jerks 60/42.5kg 3 min Squat Cleans 60/42.5kg 3 min Push Jerks 60/42.5kg

Tuesday 11th August 2020

Deadlift 3-3-3-3-3 5 rounds for time: 5 Push Press 50/35kg 10 Deadlift 50/35kg 10 Alternating Pistols

Monday 10th August 2020

5 x 3 min rounds: Run 200m 100 Double Unders Max Bar Muscle Ups *each round the DU decrease by 20 reps R1 100 R2 80 R3 60 R4 40 R5 20

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