WOD

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April 30, 2019

For Time:

4 Thrusters 60/42.5kg

1 Rope Climb

8 Thrusters 60/42.5kg

2 Rope Climbs

12 Thrusters 60/42.5kg

3 Rope Climbs

Then directly into 75 Wall Balls 20/14lb

April 29, 2019

Time Trial - Row 2000m

Weighted Pull Ups

3-3-3-3

April 28, 2019

Bench Press

Build to a 1 RM

Core Strength to finish

April 26, 2019

Team WOD shared between 2-3 people (tag in and out as needed)

2 x:

25 Strict HSPU

20 Deadlifts 60/42.5kg

15 Overhead Squats 60/42.5kg

10 Burpee Box Jump Overs 24/20”

800m row (1600m Bike)

*Every 2 min 30 sec hollow hold

April 25, 2019

EMOM: 14 min

Even: Power Clean + Hang Power Clean

Odd: 30 Double Unders

Extra Gains:

5-4-3-2-1

Bar Muscle Ups

Push Jerks 70/50kg

April 24, 2019

7:30am Class Only

ANZAC DAY

“MURPH”

1 mile run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile run

April 23, 2019

Pause Front Squat (3 sec pause at bottom)

3-3-3-3-3

Ab finisher

April 23, 2019

1 ¼  Front Squat (https://barbend.com/one-and-quarter-squat-training/)

2-2-2-2-2

Ab finisher

Extra Gains

9 Cal Assault Bike

12 DB Hang Clean & Jerk (6 each side) 22.5/15kg

15 Box Jumps 24/20”

April 22, 2019

5 rounds for time:

10 Hang Power Snatches 42.5/30kg

10 Burpees

April 21, 2019

AMRAP in 12 min:

Buy In 800m Run

then AMRAP in the time remaining:

12 Deadlift 100/70kg

9 Ball Slams 15/12/kg

6 Toes to bar

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