EMOM for 12mins of: Min 1: 3 Overhead Squats, increase the weight each set Min 2: Handstand Hold or Walking Practice Min 3: Rest Team WOD 3 x 5-minute rounds for reps of: In Teams of 3 Farmer’s Carry Relay 2 x 24/16kg (in car park) 50 DU each - everyone can start at the same time As many Wall Balls 20/14lb as possible in time remaining, using 1 wall ball - tag in and out as you like
EKKA DAY PUBLIC HOLOIDAY 7am Class only 3 Rounds, each for time of: (17min CAP) Row or ride 200m 20 Box Jump Overs, 24" (20") 20 Alternating DB Snatches 22.5kg/15kg Rest 90sec between rounds Tabata Push Ups
Complete 1 set every 2:00 of: 6x6 Strict Press -Add 2.5kg from last week or 65% + 7.5kg (remember this weight because we're going to be adding 2.5kg each week) For time: 80 Sit-ups 60 Pull-ups 40 Burpees 20 Wall Walks
Complete 1 set every 2:30 of: 5x5 Deadlift -Add 2.5-5kg from last week or 75% + 5-10kg (remember this weight because we're going to be adding 2.5kg-5kg each week) WOD: "Nasty Girls" 3 Rounds for time of: 50 Air Squats 7 Ring Muscle-ups 10 Hang Power Cleans 60kg/42.5kg
Complete 1 set every 2:30 of: 6x6 Back Squat, 80% EMOM x 3 rounds of: Min 1: 70-80 Double Unders Min 2: Max Handstand Push-ups Min 3: 12 Push Presses Min 4: Max Calories on any machine Min 5: Rest Weight: 60% of 1RM Push Press Note: Your score is total reps completed, including the Double Unders and Push Press.
Complete 8 sets every 1:30 of: 2 Squat Snatches -Start at 60% of your SN and increase from there. 4 Rounds for time of: Row 400m or Ride 800m 15 Toes to Bar 7 Power Snatches Weight: 70% of 1RM Power Snatch
Complete 7 sets every 2 mins of: 3 Position Cleans + 1 Jerk (1 from the floor, 1 below the knee & 1 above the knee) -Start moderately light and increase the weight each set. WOD: "The Chief" 5 x 3-minute rounds AMRAPs of: 3 Power Cleans 60/42.5kg 6 Push-ups 9 Air Squats -Rest 1 min between rounds Scoring: Start each round back at the start and score each round separately.