EMOMx28 10 Deadlift 100/70kg 15 GHD situps / Medball Situps 9/6kg 15/12 Cal Airbike 15/12 Cal Row 12m Walking Lunges 2x 22.5/15kg DB 15/12 Cal Ski Erg 2x Rope Climbs (1 legless + 1 normal = Rx) * Do deadlifts in front of desk and work anticlockwise around the gym for other stations.

Gymnastics Tech: Bar Muscle Up/CB/Pull Up tech and progressions 2 X 7 min AMRAP 1. 4 Bar Muscle Ups 8 DB OH Squat 22.5/15 Rest 5 min 2. 4 Bar Muscle ups 12 DB Snatch 22.5/15 SCALES: 1 MU = 1 Burpee + 1 CTB/pull up + 1 TTB/Knee raise. DB OH squat scale to […]

Build to a heavy power clean x3 reps (touch & go) then:   12 min AMRAP 6 power cleans 60/40kg 6 Strict HSPU 40 Double Unders   Scales: HSPU to kpping (one abmat Max) or 2 wall Walks. DU to single single double under or to 25 bar hops

Tech: Weighted Pistols Build to 3RM (per leg) – scale to negatives or ring pistols Death by Toes to Bar: Min 1 = 1 TTB, Min 2 = 2 TTB, Min 3 = 3 TTB, Min 4 = 4 TTB … etc until failure or 20mins (whichever comes first) Note: if you fail before the […]

Strength: OHS Build to Heavy 3 rep OHS For Time: 34-33-33 reps Thrusters 40/25 34-33-33 reps  KB Swings 24/16

Farewell WOD for Pete & Dan! 5:15pm class will be divided into two teams. Team Dan & Team Pete. 4 people will be assigned to each station. Total reps will be added up. 5:15pm class coach will decide on punishment for non winning team. 30 min EMOM 40 sec work 20 sec transition Keep a […]

Gymnastics: Tech Muscle Up/Chest to Bar/Pull Up EMOMx12 a) Muscle Up / CTB/ Pull up – you choose reps b) Double Unders – you chooses reps Aim to maintain reps for entire EMOM 15min AMRAP 15/12 Cal Row 15 Box jumps 15 meball Clean 12/9kg

Strength; 1RM Turkish Getup – if over 32kg go to barbell – must start on non dominant side. Then: 16min AMRAP 16 KB Snatch 24/16 8 burpee over KB 200m run (If raining 200m row or 400m bike)

Tech: 12 min EMOM 2 Squat Snatch @ 60% of 1RM (NOT touch n go, reset after each rep) 8 min AMRAP: 8 DB Clean  2x 22.5kg 8 DB front squats 2x 22.5kg

Strength: Build to 3RM Front Squat (from the ground) For Time: 21*18*15*12*9*6*3 Pullups STOH 40/30 *=100m run