Strength: 5×3 Back Squat (last set as heavy as possible) 12 Min AMRAP 8 Push ups 9 KB swings 24/16kg 10 Ring Rows 11  Goblet Squats 24/16kg  

15 mins to build to a technical 2 rep max Snatch THEN   15min AMRAP 3 Squat Snatch 60/40kg 4 OH lunges 60/40kg 50 DU   Scales: weight of barbell. Snatch to power snatch + OHS. DU to single single DU or 100 singles or 25 bar hops

Only one class at 915am for the the queens birthday holiday on Monday.  See you then 😊   Rueben Wiki  WOD   1000m run (row only if raining) 10 burpees 10 pull ups 10 power cleans 40/30kg 10 STOH 800m run 15 burpees 15 pull ups 15 Power cleans 15 STOH 600m run 20 burpees 20 […]

15mins to find heavy power clean + front squat   then   8 rounds for time (TC 17mins) run 100m 3 Power Clean 60/40kg 3 front squat Scale: weight so that you can go unbroken on barbell movements for at least 4-5 rounds AND finish within time cap

10mins to build to a technical 1RM Power Snatch – focus on hitting good positions THEN EVENT 4 For time: 2 rounds of: 10 snatches, 80 / 55kg. 12 burpees Then, 2 rounds of: 10 snatches, 52.5/35kg 12 burpees time cap 15min scale: like the last regionals wod if your technique on the power snatches […]

EMOM x24 + 15 seconds transition 1) Airbike 15/12 Cals 2) GHD sit-ups 15 3) DB Snatch 22.5/15kg 4) Sledpushes 60/40kg 4x10m 5) Ski Erg 15/12 Cals 6) deadball chest carries 4x 20m carries 30/20kg 7) Walking Lunges 20 reps 8) Row 15/12 Cals   Scale reps/weights so that you can complete within 40-45 seconds.

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Squat Clean: 3/4 body weight Set up three stations and away we go. Scale weight of deadlift, bench press and squat clean movements to something you could do approx 15-20 reps unbroken when fresh. Bench press: If not enough benches […]

Skill: Ring MU tech CHIPPER: 5 Ring Muscle Ups 40 KB Swings 32/24 400m run 10 Ring Muscle Ups 30 KB Swings 400m run 15 Ring Muscle Ups 20 KB Swings 400m run Scale Reps of Ring MU. Scale Ring MU to Bar MU. 1 burpee + TTB + pull up = 1 MU or […]

Build to a 1 RM thruster from the ground then Regionals EVENT 6 For time: 4 rope climbs 16 thrusters 70/47.5kg 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters TC: 15 mins If you think you are capable. Have a crack at RX even if you think you might get time capped. Otherwise […]

Clean & Jerk complex 1 Power Clean + 1 Hang Squat clean + 1 Jerk Build to a technical max   WOD: 4 rounds 10 STOH 50/35kg 15 TTB 25 Wall Balls – 4 burpee penalty if you break 400m Run   scales: weight of STOH. TTB to kipping with leg raise (ie as high […]