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.
Bar Muscle Up/CB/Pull Up tech and progressions
2 X 7 min AMRAP
4 Bar Muscle Ups
8 DB OH Squat 22.5/15
Rest 5 min
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 1xDB front squat.
Build to a heavy power clean x3 reps (touch & go)
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
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 15th minute then rest the next minute, drop down one rep and maintain those reps until 15mins (minimum). Eg if you fail at min 10, then rest min 11 and do the remainder of the emom at 9 reps.
Scale: TTB with feet going as high as possible while maintaining the kip/beat swing.
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 running tally of individual total reps completed
Hang power cleans 35/25kg
KB swings 24/16kg
Goblet Squats 24/16kg
Sled Pushes – 60/40kg alternating with partner ie do 1 length each
Tech Muscle Up/Chest to Bar/Pull Up
a) Muscle Up / CTB/ Pull up – you choose reps
b) Double Unders – you chooses reps
Aim to maintain reps for entire EMOM
15/12 Cal Row
15 Box jumps
15 meball Clean 12/9kg