Month: September 2017

Partner workout 1.5km Run whilst partner completes as many rounds as possible: 60m Farmers Carry 32/24kg 15 Toes to Bar 3 Bench Press (heavy) Once finished both complete 50 ABMAT Supermans each

For Time: 50 cal Row 40 Pistol Squats 30 KB Snatch @ 28/20 20 HSPU (strict) 10 Rope Climbs *scaling options on WOD Board

Alternating every 90 seconds x 12 rounds: -6 Good Morning Squats -4 Push Press *building weight to a max for last 3 rounds of each 50 Situps to touch 20 Box Jumps 70/60cm 40 Situps 16 Box Jumps 30 Situps 12 Box Jumps 20 Situps 8 Box Jumps 10 Situps 4 Box Jumps For Time

Complete the following in partners: 1 work at any one time: 100 Wall Balls 9/7kg 30 Cleans 60/40kg 100 Wall Balls 20 Cleans 80/55kg 100 Wall Balls 10 Cleans 100/60kg

AMRAP in 15 minutes: 10 Jumping Pullups 20 Deficit Pushups @ 2 plates/1 plate 30 Air Squats Immediately into AMRAP in 10 minutes: 10 Overhead Squats 40/30kg 10 Supine Ring Rows Immediately into AMRAP 5 minutes: Burpee Bar Jump overs

Otmem x 12, Alternating: -3 Front Squats @ 75-85% Max -15m Suicide run (from lying position) Otmem x 12, Alternating: -4 Deadlift @ 75-85% -8 Box Jump overs 60/50cm *Move the bar as fast as possible on both movements

Team Series: Event 2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay Men: 40kg / Ladies: 30kg Time Cap 15 minutes *Scaling options on WOD Board *Scaling Skipping optional

(Tabata: 8 rounds of 20 seconds work followed by 10 seconds of rest, per exercise): Tabata Row Tabata Pushup Tabata Squats Tabata Plate Ground to Overhead Tabata Double Unders *1 minute rest between each exercise *Max reps combined

From Rack: Snatch Balance, Hang Squat Snatch, Snatch *Every 2 minutes x 10, working to roughly 80%, today we are going to try make every lift, technique is key! ‘Nicole’ As many rounds as possible in 20 minutes: Run 400m Max Rep Pullups

700m row 50 Toes to Bar 75 Box Jumps 60/50cm 100 KB Swings 24/16kg 700m Run For time